100 Exercises for Muscle Building with Instructions
100 EXERCISES
CHEST - 1 to 19
SHOULDERS - 20 to 38
BACK - 39 to 55
ARMS - 56 to 74
LEGS - 75 to 92
ABDOMEN - 93 to 100
1. Barbell Bench Press
Muscles worked: Middle pectorals
Additional muscles: Triceps, anterior deltoids
Equipment: Barbell, weight plates, weight bench
Difficulty level: Medium
2. Barbell Incline Press
Targeted muscles: Upper pecs
Additional muscles: Triceps, anterior deltoids
Equipment: Barbell, weight plates, weight bench
Difficulty level: Medium
3. Barbell Decline Press
Targeted muscles: Lower pecs
Additional muscles: Triceps, anterior deltoids
Equipment: Barbell, weight plates, weight bench
Difficulty level: Medium
4. Chest Press Machine
Targeted muscles: Middle pectorals
Additional muscles: Triceps, anterior deltoids
Equipment: Chest press machine
Difficulty level: Easy
5. Incline Smith Machine
Muscles worked: Upper pecs
Additional muscles: Triceps, anterior deltoids
Equipment: Smith Machine
Difficulty level: Easy
6. Dumbbell Bench Press
Targeted muscles: Middle pectorals
Additional muscles: Triceps, anterior deltoids
Equipment: Dumbbells, weight bench
Difficulty level: Medium
7. Dumbbell Incline Press
Targeted muscles: Upper pecs
Additional muscles: Triceps, anterior deltoids
Equipment: Dumbbells, weight bench
Difficulty level: Medium
8. Dumbbell Decline Press
Targeted muscles: Lower pecs
Additional muscles: Triceps, anterior deltoids
Equipment: Dumbbells, weight bench
Difficulty level: Medium
9. Cable Middle Chest Flyes
Targeted muscles: Middle pectorals
Additional muscles: Anterior deltoids
Equipment: Cable machine
Difficulty level: Easy
10. Cable High Chest Flyes
Muscles worked: Lower pecs
Additional muscles: Anterior deltoids
Equipment: Cable machine
Difficulty level: Easy
11. Cable Low Chest Flyes
Muscles worked: Upper pecs
Additional muscles: Anterior deltoids
Equipment: Cable machine
Difficulty level: Medium
12. Dumbbell Chest Flyes
Targeted muscles: Middle pectorals
Additional muscles: Anterior deltoids
Equipment: Dumbbells, weight bench
Difficulty level: Medium
13. Incline Dumbbell Flyes
Targeted muscles: Upper pecs
Additional muscles: Anterior deltoids
Equipment: Dumbbells, weight bench
Difficulty level: Medium
14. Dumbbell Pullover
Muscles worked: Middle pectorals
Additional muscles: Latissimus dorsi, triceps
Equipment: Dumbbell, weight bench
Difficulty level: Advanced
15. Push Ups
Targeted muscles: Middle pectorals
Additional muscles: Triceps, anterior deltoids
Equipment: None
Difficulty level: Easy
16. Chest Dips
Targeted muscles: Lower pectorals
Additional muscles: Triceps, anterior deltoids
Equipment: Dip rack
Difficulty level: Advanced
17. Chest Flyes Machine
Targeted muscles: Middle pectorals
Additional muscles: Anterior deltoids
Equipment: Fly machine
Difficulty level: Easy
18. Bench Press Machine
Targeted muscles: Middle pectorals
Additional muscles: Triceps, anterior deltoids
Equipment: Bench press machine
Difficulty level: Easy
19. Incline Press Machine
Targeted muscles: Upper pecs
Additional muscles: Triceps, anterior deltoids
Equipment: Incline press machine
Difficulty level: Easy
20. Barbell Military Press
Muscles worked: Shoulders
Additional muscles: Triceps, abs
Equipment: Barbell, weight plates
Difficulty level: Advanced
21. Barbell Shoulder Press
Muscles worked: Shoulders
Additional muscles: Triceps
Equipment: Barbell, weight plates, weight bench
Difficulty level: Advanced
22. Shoulder Press Machine
Muscles worked: Shoulders
Additional muscles: Triceps
Equipment: Shoulder Press Machine
Difficulty level: Easy
23. Dumbbell Shoulder Press
Muscles worked: Shoulders
Additional muscles: Triceps
Equipment: Dumbbells, weight bench
Difficulty level: Medium
24. Smith Machine Shoulder Press
Muscles worked: Shoulders
Additional muscles: Triceps
Equipment: Smith Machine, weight bench
Difficulty level: Medium
25. Dumbbell Side Delt Raises
Muscles worked: Middle deltoids
Additional muscles: -
Equipment: Dumbbells, weight bench
Difficulty level: Easy
26. Dumbbell Front Delt Raises
Muscles worked: Anterior deltoids
Additional muscles: -
Equipment: Dumbbells, weight bench
Difficulty level: Easy
27. Dumbbell Rear Delt Raises
Muscles worked: Posterior deltoids
Additional muscles: -
Equipment: Dumbbells, weight bench
Difficulty level: Easy
28. Incline Reverse Flyes Delt
Muscles worked: Posterior deltoids
Additional muscles: -
Equipment: Dumbbells, weight bench
Difficulty level: Easy
29. Front Delt Raises Cable
Muscles worked: Anterior deltoids
Additional muscles: -
Equipment: Cable machine
Difficulty level: Easy
30. Side Delt Raises Cable
Muscles worked: Middle deltoids
Additional muscles: -
Equipment: Cable machine
Difficulty level: Easy
31. Rear Delt Raises Cable
Muscles worked: Posterior deltoids
Additional muscles: -
Equipment: Cable machine
Difficulty level: Easy
32. Barbell Upright Rows
Muscles worked: Middle shoulder muscles
Additional muscles: Upper back muscles
Equipment: Barbell
Difficulty level: Easy
33. Cable Face Pulls
Muscles worked: Posterior deltoids
Additional muscles: -
Equipment: Cable machine
Difficulty level: Medium
34. Reverse Flyes Machine
Muscles worked: Posterior deltoids
Additional muscles: -
Equipment: Pec Fly Machine
Difficulty level: Easy
35. Barbell Front Delt Raises
Muscles worked: Anterior deltoids
Additional muscles: -
Equipment: Barbell
Difficulty level: Easy
36. Kettlebell Side Delt Raises
Muscles worked: Middle deltoids
Additional muscles: -
Equipment: Kettlebell
Difficulty level: Easy
37. Machine Side Delt Raises
Muscles worked: Middle deltoids
Additional muscles: -
Equipment: Lateral Raise Machine
Difficulty level: Easy
38. Plate Front Delt Raises
Muscles worked: Anterior deltoids
Additional muscles: -
Equipment: Weight plate
Difficulty level: Easy
39. Barbell Shrugs
Targeted muscles: Upper back
Additional muscles: Forearm muscles
Equipment: Barbell, weight plates
Difficulty level: Easy
40. Dumbbell Shrugs
Muscles worked: Upper back muscles
Additional muscles: Forearm muscles
Equipment: Dumbbells
Difficulty level: Easy
41. Hex Bar Shrugs
Muscles worked: Upper back muscles
Additional muscles: Forearm muscles
Equipment: Hex bar, weight plates
Difficulty level: Easy
42. Machine Shrugs
Muscles worked: Upper back muscles
Additional muscles: Forearm muscles
Equipment: Shrug machine
Difficulty level: Easy
43. Smith Machine Shrugs
Muscles worked: Upper back muscles
Additional muscles: Forearm muscles
Equipment: Smith machine
Difficulty level: Easy
44. Wide Grip Lat Pulldowns
Targeted muscles: Latissimus dorsi
Additional muscles: Biceps, forearms
Equipment: Cable machine
Difficulty: Medium
45. Cable Rows
Muscles worked: Middle back muscles
Additional muscles: Biceps, forearms, other back muscles
Equipment: Cable machine
Difficulty level: Medium
46. Pull Ups
Muscles worked: Latissimus dorsi
Additional muscles: Biceps, forearm muscles
Equipment: Stretching
Difficulty level: Advanced
47. Straight Arm Lat Pulldown
Muscles worked: lats
Additional muscles: triceps, deltoids
Equipment: cable machine
Difficulty level: moderate
48. T-Bar Rows
Muscles worked: Middle back muscles
Additional muscles: Biceps, forearm muscles, other back muscles
Equipment: Barbell, handle, weight plates
Difficulty level: Medium
49. Close Grip Lat Pulldowns
Muscles worked: Latissimus dorsi
Additional muscles: Biceps, forearms
Equipment: Cable machine
Difficulty level: Easy
50. Back Row Machine
Muscles worked: Middle back muscles
Additional muscles: Biceps, forearm muscles
Equipment: Row machine
Difficulty level: Easy
51. One Arm Dumbbell Rows
Muscles worked: Middle back muscles
Additional muscles: Biceps, forearm muscles
Equipment: Dumbbell, weight bench
Difficulty level: Medium
52. Barbell Deadlift
Muscles worked: All back muscles
Additional muscles: Thighs, forearms
Equipment: Barbell, weight plates
Difficulty level: Advanced
53. Dumbbell Deadlift
Muscles worked: All back muscles
Additional muscles: Thighs, forearms
Equipment: Dumbbells
Difficulty level: Advanced
54. Barbell Bent Over Rows
Muscles worked: Middle back muscles
Additional muscles: Lower back, forearm muscles
Equipment: Barbell, weight plates
Difficulty level: Medium
55. Lower Back Extensions
Muscles worked: Lower back muscles
Additional muscles: -
Equipment: Back Extension Machine
Difficulty level: Easy
56. EZ-Bar Curls
Targeted muscles: Biceps
Additional muscles: Inner forearms
Equipment: EZ-Bar
Difficulty level: Easy
57. Dumbbell Curls
Muscles worked: Biceps
Additional muscles: Inner forearms
Equipment: Dumbbells
Difficulty level: Easy
58. Barbell Curls
Muscles worked: Biceps
Additional muscles: Inner forearms
Equipment: Barbell
Difficulty level: Easy
59. Cable Curls
Muscles worked: Biceps
Additional muscles: Inner forearms
Equipment: Cable machine
Difficulty level: Easy
60. Overhead Cable Curls
Muscles worked: Biceps
Additional muscles: Inner forearms
Equipment: Cable machine
Difficulty level: Medium
61. Hammer Curls
Muscles worked: Biceps
Additional muscles: Outer forearms
Equipment: Dumbbells
Difficulty level: Easy
62. Reverse Barbell Curls
Muscles worked: Outer forearms
Additional muscles: Biceps
Equipment: Barbell
Difficulty level: Easy
63. Machine Preacher Curl
Muscles worked: Biceps
Additional muscles: Inner forearms
Equipment: Preacher Curl Machine
Difficulty level: Easy
64. Concentration Curls
Muscles worked: Biceps
Additional muscles: Inner forearms
Equipment: Dumbbells
Difficulty level: Medium
65. Rope Pushdowns
Muscles worked: Triceps
Additional muscles: -
Equipment: Cable machine
Difficulty level: Easy
66. Tricep Kickbacks
Muscles worked: Triceps
Additional muscles: -
Equipment: Dumbbells
Difficulty level: Medium
67. Straight Bar Pushdowns
Muscles worked: Triceps
Additional muscles: -
Equipment: Cable machine
Difficulty level: Easy
68. Close Grip Bench Press
Muscles worked: Triceps
Additional muscles: Middle pectorals
Equipment: Barbell
Difficulty level: Advanced
69. Close Grip Push Ups
Muscles worked: Triceps
Additional muscles: Middle pectorals
Equipment: None
Difficulty level: Medium
70. Tricep Dips
Muscles worked: Triceps
Additional muscles: Lower pectorals
Equipment: Dip rack
Difficulty level: Advanced
71. Tricep Pushdown Machine
Muscles worked: Triceps
Additional muscles: Lower pectorals
Equipment: Dip machine
Difficulty level: Medium
72. One Arm Cable Pushdowns
Muscles worked: Triceps
Additional muscles: -
Equipment: Cable machine
Difficulty level: Easy
73. Dumbbell Tricep Extensions
Muscles worked: Triceps
Additional muscles: -
Equipment: Dumbbells
Difficulty level: Advanced
74. Cable Rope Tricep Extensions
Muscles worked: Triceps
Additional muscles: -
Equipment: Cable machine
Difficulty level: Medium
75. Barbell Squats
Muscles worked: Thighs
Additional muscles: Abs, glutes, calves
Equipment: Barbell, weight plates
Difficulty level: Medium
76. Machine Squats
Muscles worked: Thighs
Additional muscles: Abs, glutes, calves
Equipment: Squat machine
Difficulty level: Easy
77. Kettlebell Goblet Squats
Muscles worked: Thighs
Additional muscles: Abs, glutes, calves
Equipment: Kettlebell
Difficulty level: Easy
78. Dumbbell Goblet Squat
Muscles worked: Thighs
Additional muscles: Abs, glutes, calves
Equipment: Dumbbell
Difficulty level: Easy
79. Smith Machine Squats
Muscles worked: Thighs
Additional muscles: Abs, glutes, calves
Equipment: Smith Machine
Difficulty level: Easy
80. Leg Press Machine
Muscles worked: Thighs
Extra muscles: Glutes, calves
Equipment: Leg press machine
Difficulty level: Easy
81. Leg Extensions
Muscles worked: Thigh muscles
Additional muscles: -
Equipment: Leg Extension Machine
Difficulty level: Easy
82. Lying Leg Curl Machine
Muscles worked: Hamstrings
Additional muscles: -
Equipment: Lying Leg Curl Machine
Difficulty level: Easy
83. Leg Curl Machine
Muscles worked: Hamstrings
Additional muscles: -
Equipment: Leg curl machine
Difficulty level: Easy
84. Dumbbell Leg Curl
Muscles worked: Hamstrings
Additional muscles: -
Equipment: Dumbbell
Difficulty level: Advanced
85. Stiff Leg Deadlift
Muscles worked: Hamstrings
Additional muscles: Lower back, forearms
Equipment: Barbell, weight plates
Difficulty level: Advanced
86. Dumbbell Lunges
Muscles worked: Thighs
Additional muscles: Glutes, forearms
Equipment: Dumbbells
Difficulty level: Medium
87. Barbell Lunges
Muscles worked: Thighs
Additional muscles: Glutes
Equipment: Barbell
Difficulty level: Medium
88. Bodyweight Calf Raises
Muscles worked: Calf muscles
Additional muscles: -
Equipment: Aerobic step
Difficulty level: Easy
89. Calf Raises On Leg Press
Muscles worked: Calf muscles
Additional muscles: -
Equipment: Leg press machine
Difficulty level: Easy
90. Calf Raises On Squat Machine
Muscles worked: Calf muscles
Additional muscles: -
Equipment: Squat machine
Difficulty level: Easy
91. Glutes Machine
Muscles worked: Glutes
Additional muscles: -
Equipment: Abductor machine
Difficulty level: Easy
92. Barbell Hip Thrust
Muscles worked: Glutes
Additional muscles: Abdominals
Equipment: Barbell, weight plates
Difficulty level: Medium
93. Sit Ups
Muscles worked: Upper abs
Additional muscles: Lower abs
Equipment: -
Difficulty level: Easy
94. Wall Ball Sit Ups
Muscles worked: Upper abs
Additional muscles: Lower abs
Equipment: Ball, aerobic step
Difficulty level: Medium
95. Ab Crunch Machine
Muscles worked: Upper abs
Additional muscles: Lower abs
Equipment: Ab crunch machine
Difficulty level: Easy
96. Elbow To Knee Crunch
Muscles worked: Upper abs
Additional muscles: Lower abs + obliques
Equipment: Decline bench
Difficulty level: Medium
97. Leg Raises
Muscles worked: Lower abs
Additional muscles: Upper abs
Equipment: -
Difficulty level: Easy
98. Knee Raises Machine
Muscles worked: Lower abs
Additional muscles: Upper abs
Equipment: Dip Station
Difficulty level: Medium
99. Side Twist
Muscles worked: Obliques
Additional muscles: Upper abs
Equipment: Ball or weight
Difficulty level: Advanced
100. Plank
Muscles worked: All abdominal muscles
Additional muscles: Lower back
Equipment: -
Difficulty level: Medium
These were the 100 strength training exercises with demonstration videos. For more exercises and tips, visit our YouTube channel. To give you an idea of the content, below is one example: Top 20 Best Cable Machine Exercises ⬇️
