Weight training exercises

Browse the Fitstream collection of weight training exercises for building muscle mass, strength levels and enhancing sporting performance. Complete with illustrations, videos and instructions on how to integrate as part of your fitness regime. 

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  Barbell Squat

  The squat is a fundamental weight training exercise for building strength, mass sports performance and long-term health.

  Primary Muscle: Quadriceps Secondary Muscle(s): Calves, Hamstrings

  5 likes
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  Bench Press

  The bench press is a fundamental barbell exercise, notoriously used for bragging rights and as a bench mark of strength. It is an excellent upper-body exercise primarily targeting the chest and shoulders and is one of the great Olympic strength lifts for developing upper body mass, strength and power.

  Primary Muscle: Chest Secondary Muscle(s): Shoulders, Triceps

  1 like
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  Bent Over Row

  The barbell bent over row is a fundamental exerise that develops strong back muscles.

  Primary Muscle: Back Secondary Muscle(s): Biceps, Shoulders

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  Biceps Curl

  Develop biceps size and strength with this basic isolation exercise.

  Primary Muscle: Biceps Secondary Muscle(s): Forearms

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  Clean and Jerk

  The clean and jerk is an advanced Olympic lift and one of the most effective and all encompassing strength and performance exercises available.

  Primary Muscle: Quadriceps Secondary Muscle(s): Biceps, Shoulders, Triceps, Forearms, Back, Chest, Abdominals, Calves, Hamstrings

  2 likes
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  Deadlift

  The barbell deadlift exercise is a highly recommend weight training exercise for those wanting to build muscle mass, strength and power. The deadliest movement gives great bang for the buck and works the body from head to toe.

  Primary Muscle: Back Secondary Muscle(s): Forearms, Calves, Hamstrings, Quadriceps

  1 like
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  Dumbbell Pullover

  The dumbbell pullover is a classic bodybuilding exercise that targets the upper body with particular focus on the chest muscles.

  Primary Muscle: Chest Secondary Muscle(s): Shoulders, Triceps, Back

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  Dumbbell Shoulder Press

  An essential isolation exercise for building shoulder size and strength in bodybuilding and weight training.

  Primary Muscle: Shoulders Secondary Muscle(s): Triceps

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  Farmer's Walk

  The Farmer's Walk is an old school exercise that builds grip strength and endurance.

  Primary Muscle: Forearms Secondary Muscle(s): Back, Abdominals, Legs

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  Hammer Curl

  The dumbbell hammer curl is a basic weight training exercise for the biceps muscle.

  Primary Muscle: Biceps Secondary Muscle(s): None

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  Overhead Lunge

  The overhead lunge is an advanced weighted lunge movement for excellent lower body development and shoulder strength.

  Primary Muscle: Quadriceps Secondary Muscle(s): Shoulders, Abdominals

  1 like
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  Overhead Squat

  The overhead squat is an advanced weight training movement that is a true test of midline control and develops impressive athleticism, power and speed skills.

  Primary Muscle: Quadriceps Secondary Muscle(s): Shoulders, Triceps, Back, Abdominals, Calves, Hamstrings

  2 likes
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  Renegade Row

  The renegade row builds serious abdominal and upper-body strength that will particularly develop the core.

  Primary Muscle: Abdominals Secondary Muscle(s): Biceps, Triceps, Back, Chest

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  Sled Pulls

  Sled pulls are a brutal functional exercise that hits the upper body, developing both aerobic and anaerobic capacity and targeting the back, shoulders, biceps and grip muscles.

  Primary Muscle: Back Secondary Muscle(s): Biceps, Shoulders, Forearms

  1 like
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  Tire Flip

  A classic strongman exercise and all round functional strength builder - the tire flip is a great addition to your strength and conditioning training routine.

  Primary Muscle: Quadriceps Secondary Muscle(s): Shoulders, Triceps, Forearms, Back, Chest, Abdominals, Calves, Hamstrings

  1 like
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  Triceps Extension

  A weight training exercise to target the triceps muscle.

  Primary Muscle: Triceps Secondary Muscle(s): None

  1 like
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  Weighted Step-up

  The Weighted Step-up is a useful alternative exercise to the squat and is effective in building leg strength, power and cardiovascular abilities.

  Primary Muscle: Quadriceps Secondary Muscle(s): Hamstrings

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