exercise

Perfect List of Exercises for 11 Parts/Muscles

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This blog provides a list of exercises for different body parts and group of muscles. This list is by no means exhaustive and the readers are encouraged to add to it to make it more inclusive and effective for others. However, this list includes exercises for Abs, Back, Biceps, Calves, Chest, Forearms extensors, Forearm flexors, Grip, Glute, Legs, Shoulder and Triceps.

It can serve as the basis for devising your customized exercise routine or workout plan. You may select two or three exercises for each body part or muscle as per your fitness goals and can come up with an effective, result oriented and customized plan to work on and get into shape, lose weight, lose fats, develop shoulders, strengthen your back, get six pack abs, strong legs, powerful biceps and triceps, broad chest and strong forearms. 

1. Ab Exercises

  1. Cable Crunch
  2. Crunch
  3. Dead Bug
  4. Hanging Leg Raise
  5. Hanging Knee Raise
  6. Hanging Sit-Up
  7. High to Low Wood Chop with Band
  8. Horizontal Wood Chop with Band
  9. Kneeling Ab Wheel Roll-Out
  10. Kneeling Plank
  11. Kneeling Side Plank
  12. Lying Leg Raise
  13. Lying Windshield Wiper
  14. Lying Windshield Wiper with Bent Knees
  15. Machine Crunch
  16. Mountain Climbers
  17. Oblique Crunch
  18. Oblique Sit-Up
  19. Plank
  20. Side Plank (Read 21 Variations of Plank)
  21. Sit-Up

 

2. Back Exercises

  1. Back Extension
  2. Barbell Row
  3. Barbell Shrug
  4. Block Snatch
  5. Cable Close Grip Seated Row
  6. Cable Wide Grip Seated Row
  7. Chin-Up
  8. Clean
  9. Clean and Jerk
  10. Deadlift
  11. Deficit Deadlift
  12. Dumbbell Deadlift
  13. Dumbbell Row
  14. Dumbbell Shrug
  15. Floor Back Extension
  16. Good Morning
  17. Hang Clean
  18. Hang Power Clean
  19. Hang Power Snatch
  20. Hang Snatch
  21. Inverted Row
  22. Inverted Row with Underhand Grip
  23. Jefferson Curl
  24. Kettlebell Swing
  25. Lat Pulldown With Pronated Grip
  26. Lat Pulldown With Supinated Grip
  27. One-Handed Cable Row
  28. One-Handed Lat Pulldown
  29. Pause Deadlift
  30. Pendlay Row
  31. Power Clean
  32. Power Snatch
  33. Pull-Up
  34. Rack Pull
  35. Seal Row
  36. Seated Machine Row
  37. Snatch
  38. Snatch Grip Deadlift
  39. Stiff-Legged Deadlift
  40. Straight Arm Lat Pulldown
  41. Sumo Deadlift
  42. T-Bar Row
  43. Trap Bar Deadlift With High Handles
  44. Trap Bar Deadlift With Low Handles

 

 

3. Bicep Exercises

  1. Barbell Curl
  2. Barbell Preacher Curl
  3. Bodyweight Curl
  4. Cable Curl With Bar
  5. Cable Curl With Rope
  6. Concentration Curl
  7. Dumbbell Curl
  8. Dumbbell Preacher Curl
  9. Hammer Curl
  10. Incline Dumbbell Curl
  11. Machine Bicep Curl
  12. Spider Curl

For a complete Shoulder workout plan, Visit Here.

 

4. Calves Exercises

  1. Eccentric Heel Drop
  2. Heel Raise
  3. Seated Calf Raise
  4. Standing Calf Raise

 

 

5. Chest Exercises

  1. Bar Dip
  2. Bench Press
  3. Cable Chest Press
  4. Close-Grip Bench Press
  5. Close-Grip Feet-Up Bench Press
  6. Decline Bench Press
  7. Dumbbell Chest Fly
  8. Dumbbell Chest Press
  9. Dumbbell Decline Chest Press
  10. Dumbbell Floor Press
  11. Dumbbell Pullover
  12. Feet-Up Bench Press
  13. Floor Press
  14. Incline Bench Press
  15. Incline Dumbbell Press
  16. Incline Push-Up
  17. Kneeling Incline Push-Up
  18. Kneeling Push-Up
  19. Machine Chest Fly
  20. Machine Chest Press
  21. Pec Deck
  22. Push-Up
  23. Push-Up Against Wall
  24. Push-Ups With Feet in Rings
  25. Resistance Band Chest Fly
  26. Smith Machine Bench Press
  27. Smith Machine Incline Bench Press
  28. Standing Cable Chest Fly
  29. Standing Resistance Band Chest Fly

6. Forearm Extensor Exercises

  1. Barbell Wrist Extension
  2. Dumbbell Wrist Extension
  3. Cardio Exercises & Equipment
  4. Rowing Machine
  5. Stationary Bike

7. Forearm Flexors & Grip Exercises

  1. Barbell Wrist Curl
  2. Barbell Wrist Curl Behind the Back
  3. Bar Hang
  4. Dumbbell Wrist Curl
  5. Farmers Walk
  6. Fat Bar Deadlift
  7. Gripper
  8. One-Handed Bar Hang
  9. Plate Pinch
  10. Plate Wrist Curl
  11. Towel Pull-Up

 

 

8. Glute Exercises

  1. Banded Side Kicks
  2. Cable Pull Through
  3. Clamshells
  4. Dumbbell Romanian Deadlift
  5. Dumbbell Frog Pumps
  6. Fire Hydrants
  7. Frog Pumps
  8. Glute Bridge
  9. Hip Abduction Against Band
  10. Hip Abduction Machine
  11. Hip Thrust
  12. Hip Thrust Machine
  13. Hip Thrust With Band Around Knees
  14. Lateral Walk With Band
  15. Machine Glute Kickbacks
  16. One-Legged Glute Bridge
  17. One-Legged Hip Thrust
  18. Romanian Deadlift
  19. Single Leg Romanian Deadlift
  20. Standing Glute Kickback in Machine
  21. Step Up

 

9. Leg Exercises

  1. Air Squat
  2. Barbell Hack Squat
  3. Barbell Lunge
  4. Barbell Walking Lunge
  5. Belt Squat
  6. Body Weight Lunge
  7. Box Squat
  8. Bulgarian Split Squat
  9. Chair Squat
  10. Dumbbell Lunge
  11. Dumbbell Squat
  12. Front Squat
  13. Goblet Squat
  14. Hack Squat Machine
  15. Half Air Squat
  16. Hip Adduction Machine
  17. Landmine Hack Squat
  18. Landmine Squat
  19. Leg Extension
  20. Leg Press
  21. Lying Leg Curl
  22. Pause Squat
  23. Romanian Deadlift
  24. Safety Bar Squat
  25. Seated Leg Curl
  26. Shallow Body Weight Lunge
  27. Side Lunges (Bodyweight)
  28. Smith Machine Squat
  29. Squat
  30. Step Up

 

 

10. Shoulder Exercises

  1. Band External Shoulder Rotation
  2. Band Internal Shoulder Rotation
  3. Band Pull-Apart
  4. Barbell Front Raise
  5. Barbell Rear Delt Row
  6. Barbell Upright Row
  7. Behind the Neck Press
  8. Cable Lateral Raise
  9. Cable Rear Delt Row
  10. Dumbbell Front Raise
  11. Dumbbell Horizontal Internal Shoulder Rotation
  12. Dumbbell Horizontal External Shoulder Rotation
  13. Dumbbell Lateral Raise
  14. Dumbbell Rear Delt Row
  15. Dumbbell Shoulder Press
  16. Face Pull
  17. Front Hold
  18. Lying Dumbbell External Shoulder Rotation
  19. Lying Dumbbell Internal Shoulder Rotation
  20. Machine Lateral Raise
  21. Machine Shoulder Press
  22. Monkey Row
  23. Overhead Press
  24. Plate Front Raise
  25. Power Jerk
  26. Push Press
  27. Reverse Cable Flyes
  28. Reverse Dumbbell Flyes
  29. Reverse Machine Fly
  30. Seated Dumbbell Shoulder Press
  31. Seated Barbell Overhead Press
  32. Seated Smith Machine Shoulder Press
  33. Snatch Grip Behind the Neck Press
  34. Squat Jerk
  35. Split Jerk

 

11. Triceps Exercises

  1. Barbell Standing Triceps Extension
  2. Barbell Lying Triceps Extension
  3. Bench Dip
  4. Close-Grip Push-Up
  5. Dumbbell Lying Triceps Extension
  6. Dumbbell Standing Triceps Extension
  7. Overhead Cable Triceps Extension
  8. Tricep Bodyweight Extension
  9. Tricep Pushdown With Bar
  10. Tricep Pushdown With Rope

Select two or three exercise from each group and embark on the happy and successful journey of getting into a great and adorable shape.