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Weight Training Exercise Library - Learn how to do exercises for every major muscle group


 

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Have a look at some of the articles published in previous issues of BetterU News...

I Can't Believe You Just Did That Exercise On That Machine!

How To Effectively Work and Build the Upper Chest

Secret Training Tips #1-10 - Exercise Tips and Tricks For Your Favorite Exercises

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Weight Training Exercise Library

Home -> Exercises

This is the list of current exercises. Be sure to scroll down the
page for the FULL list of exercises available on this site!


Abdominal Exercises

Crunches

Learn proper technique for the most well-known of abdominal exercises.

Abdominal Sit-Ups

This version of the sit-up places the tension directly onto the abs instead of the hip flexors and lower back. Very effective!

Cable Crunches

Using a high pulley cable machine, this exercise gives your abs a great contraction.

Lying Leg Raise and Thrust

A good exercise for targeting the lower abdominal area.
 

Back Exercises

Close Grip Pulldowns

Done using a pulldown machine, this version of the pulldown uses a close grip with your palms facing you.

Wide Grip Pulldowns to the Front

This version utilizes a wide grip with your palms facing forward. It targets more the upper back than the other version.

Bent-Over Barbell Rows

An excellent exercise for overall back strength and muscle mass. All you need is a barbell!

One Arm Dumbell Rows

The dumbell row gives you a great option for working your back with free weight. Learn the proper technique to get the most out of it!

Seated Cable Rows

The cable row is a perfect way to do a valuable rowing exercises without using free weight.
 

Chest Exercises

Flat Barbell Bench Press

The classic chest exercise, it's also one of the exercises that is most abused! Learn proper technique here and build strength and muscle mass faster!
 

Bicep Exercises

Standing Barbell Curls

The barbell curl is one of the best exercises you can do for developing your biceps. This information tells you the best way to do it for maximum results.
 

Tricep Exercises

Pushdowns

All you need for this exercise is a high pulley and an attachment. Work the triceps from a variety of different angles with this one.
 

Shoulder Exercises

Seated Dumbell Shoulder Press

The dumbell shoulder press is one of the best overall shoulder exercises you can do. It allows you to move freely so your shoulders aren't locked into a specific pattern of movement, like with machines or barbells.
 

Quadricep Exercises

Leg Extensions

Squeeze those quads and get your thighs into shape with the leg extension. Learn how to make best use of this exercise and minimize any potential knee problems that may occur with improper technique.
 

Hamstring Exercises

Leg Curls

There's more to the leg curl exercise than just moving the legs up and down. Learn the techniques that will work those hamstrings hard!
 

Glute Exercises

Lunges

Work your butt and legs with the lunge. It can be done with barbells, dumbells or no weight at all - very effective lower body exercise!
 

Calf Exercises

Standing Calf Raises with Bodyweight

This version of the calf raise is done using only bodyweight. It's an excellent way to work the calves without equipment. All you need is your bodyweight and something to stand on!
   

More exercises coming!


Each exercise listing gives a brief introduction and picture of the muscle, how to best execute the exercise as well as a trick for making the exercise more productive and a common error that can help improve your results.



Unique Exercises and Bodypart
Training Techniques

Here is a list of unique exercises and articles for all bodyparts that have been published in our monthly training newsletter "BetterU News" and on our membership site Powerful Training Secrets Free Trial area (these links will open in new windows).


Abdominals
Double Dumbell Swings
Explosive Band Knee-Ups
Waist Your Breath - Breathing For A Thinner Waist
Strong To The Core of Your Being - Dramatically improve sports and weightlifting performance and say goodbye to lower back pain!
Small Ball Crunches - An Amazing Abdominal Exercise For Everyone From Beginner To Advanced!
Seated Hanging Leg Raises
Two Ab Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Two Dumbell Ball Twists
Lying Cable-Curl Crunches - A Unique Exercise For Shredding the Upper Abs
Crunch Pulldowns For a Great Six-Pack
Dumbell Crawling - An INSANELY EFFECTIVE Abdominal Exercise That Will Leave You Crawling On The Floor... Literally!
Barbell Curl Squats - The Toughest (and Most Effective!) Core Strength Exercise You Will EVER Do
Bench Press Leg Raise Crunches For Lower Abs
Trunk Twists With a Twist - Tighten Your Love Handles NOW
Cable Gripping Trunk Twists For a TIGHT, Powerful, Rock-Solid Core
One-Sided Barbell Deadlifts For Lower Body and Core Strength
Dumbell Whip-Arounds For Explosive Core Power


Adductors/Abductors/Hip Flexors
Cable Cross-Over Machine Adductions For Inner Thighs AND For Better Squatting
How To Train To WIDEN The Hips - Yes, It CAN Be Done!
Hip Flexors AREN'T Evil...Do They Hold The Key to Faster Running Speed?


Back
My Super-Powered Back Exercise
Barbell Weighted Chin-Ups
Work Your Lats With One Of The VERY FEW True Isolation Exercises For The Back
Suitcase-Style One Arm Deadlifts
The Pull-Up Row
Taking One-Arm Dumbell Rows To The MAX!
A Back Blasting Superset - Bent-Over Rows to Deadlifts.
Breathing Backwards - Supercharge Your Back Workout NOW!
One Simple Movement Can Double the Effectiveness of Pulldowns
How To Do The BEST PULL-UP EVER
Full-Range Pulldowns For Carving Definition Into Every Inch Of Your Back
Hand-Over-Hand Chin-Ups
How To Do a Chin-Up If You've NEVER Done One Before


Biceps
Pile muscle and strength onto your arms with NO back strain
Get a Grip! Squeeze more results from every single rep of your dumbell curls just by changing how you hold them.
Squatting Cable Curls
Cable Pushdown Curls
Braced Incline Curls...a New Biceps Blaster
How One Single Set of One Single Rep of One Single Exercise Can Build Massive, Strong Biceps
The Biceps Blasting In-Set Superset
Reverse Grip Curls - How This Underused, Underrated Exercise Can Unleash Your Arm Size
Cable-Barbell Curls - "Hybrid Training" For Incredible Biceps!
How to REALLY Do Incline Curls To Mass Up Your Biceps FAST!
Bodyweight Preacher Curls For TRASHING Your Biceps
Chain and Plate Curls For DESTROYING Your Biceps!


Calves
Overhead Calf Raises
Seated calf raises on the lying leg curl machine
Full-Range Calf Raises
5 Groundbreaking Calf Training Tips
Your Keys To Rock-Solid Ankle Stability, Explosive Sports Performance and Incredible Balance!
Lengthwise Barbell Donkey Calf Raises


Chest
Lockout Partial Bench Press Combo For Strengthening Connective Tissue
Concentration Flyes
Rolled-Up Towel For Bench Press
How To Effectively Work and Build the Upper Chest
How To Do The Perfect Bench Press Rep
Training The Stretch - A Stretch Position Superset That Will Pile on Muscle
Unstable And Proud Of It! This amazing technique turns the ordinary push-up into an exercise "in stability."
The BEST Way I've Found To Do Incline Barbell Bench Press
Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training
Want a Big Chest? Then Learn How To Do Heavy Dumbell Bench Press On the Swiss Ball...


Glutes
Powerful Tips, Tricks and Techniques For Building Larger, Firmer, Rounder Glutes
Why Your Glutes Are Small, Flat and Shapeless…It Could Be All In How You STAND!
One-Legged Glute Deadlifts - Do Your Thighs Always Take Over When Training Glutes? Not With THIS Exercise


Hamstrings
An Easy Trick to Make Stiff-Legged Deadlifts More Effective
Be 10% Stronger in Leg Curls Instantly!
Hanging Dumbell Leg Curls


Quadriceps
Backwards Treadmill Running and Walking for the Quads
Incline Dumbell Lunges
Leg Press Curl Holds
My VERY Favorite Leg Exercise (I Like It Even More Than Barbell Squats For Working The Thighs HARD!)
10 Unique Tips For Taking Your Barbell Squats To The Next Level and Beyond!
Squatting With Your Core - This Technique Can Make You Stronger in the Squat Instantly!
Training Equipment Review - The Manta Ray - Is It a Squatters Dream Come True?
You Don't Know Squat About Squats
Suitcase-Style One Arm Deadlifts
The "Sting Ray" For Front Squats - Training Equipment Review
Barbell Cursing Lunges To TORCH Your Quads
Braced Leg Squats...A Compound Exercise For Quads That FEELS Like An Isolation Exercise...
Making a Hack Squat Machine in the Squat Rack...Your Ticket To Powerful Legs!


Shoulders
Barbell Hang Clean and Press For Explosive Shoulders and Traps
Reverse Alternating Dumbell Shoulder Presses
Target: Rear Delts. One simple movement and they'll be on fire!
Chain & Plate Side Delt Laterals
Improvise a Shoulder Press Machine
Lying Rolling Floor Laterals...Simply THE Most Powerful, Results-Producing Rear Delt Exercise You Will EVER Use
Pike Handstand Push-Ups and Horizontal Push-Ups
The CURE For Stubborn Shoulders...The Two-Phase Barbell Shoulder Press
Side-To-Side Barbell Shoulder Presses For Building Shoulder Width and Explosive Power!
Weight Plate Pizza Presses for Shoulders


Triceps
Incline Face Away Pushdowns
Pile muscle and strength onto your arms with NO back strain
The Most Powerful Tricep Workout That You Will EVER Do
Cable Pushdown Curls
Power Rack Dips - A Unique Set-Up For a More Powerful Dip
Wave Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work Better For You
2 Cable Cross-Over Tricep Exercises To Fill Out Those Horseshoes and Stop Those Flapping Batwings...
 

 

 

 

 

 

 


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Mad Scientist Muscle Metabolic Surge - Rapid
Fat Loss
Muscle Explosion - 28 Days
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The Best Exercises You've
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