Specific muscle group exercises

Bodybuilding & weight training guide

For the purpose of weight training the body can be divided into ten major muscle groups, the larger muscles of the lower body are usually put to work before the smaller ones as these require more physical and mental energy. The core muscles of the torso are trained before the shoulder and arm muscles with the stabilising muscles in the waist being trained the last of all. Listed below are the muscle groups and the most common exercises used to train them.

The lower body

The quadriceps or quads

• Compound exercises used for the quads also cover the glutes, hamstrings and calves.
• The squat
• The leg press
• Lunge
• Deadlift
• Leg extension

Hamstring

• Leg curl

Calves

• Standing calf raise
• Seated calf raise
• The upper body

Pectorals

• Compound exercise for the Pecs include the triceps and front deltoids.
• Bench press
• pullover
• flye

Lats

• Compound exercise for the lats also include the biceps and rear deltoids.
• pull down
• bent over row

Deltoids and trapezius

• Compound exercises for the shoulders also include the arm muscles.
• upright row
• shoulder press
• lateral raise
• shoulder shrug

Arms

Triceps

• parallel bar dip
• pushdown
• triceps extension

Biceps

• biceps curl

Waist

Abdominals

• leg raise
• crunch

Lower back

• back extension
• good morning.