Example Resistance Exercises for Each Area of the Body

Chest:

Dumbbell/Cable Chest Press: Pectorals

Dumbbell Butterflies (Fly’s): Outer Pectorals

Dips: Deltoids, Triceps, Pectorals, Rhomboids

Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids

Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi

Shoulders:

Dumbbell/Cable Shoulder Press: Deltoids

Dumbbell Front and Lateral Shoulder Raises: Anterior/Posterior Deltoids

Dips: Deltoids, Triceps, Pectorals, Rhomboids

Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids

Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi

Back:

Dumbbell Bench Rows: Trapezius, Rhomboids, Latissimus Dorsi, Erector Spinae

Back Extensions: Erector spinae (spi-nae)

Lat Pull Downs: Latissimus Dorsi

Seated Rows: Trapezius, Latissimus Dorsi

Dumbbell Shrugs: Trapezius

Dips: Deltoids, Triceps, Pectorals, Rhomboids

Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids

Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi

Arms:

Dumbbell Arm Curls: Biceps

Dumbbell Hammer Curls: Biceps

Curl Bar: Biceps

Curl Bar Reverse Forearm Curls: Biceps, Brachioradialis (bra-chio-ra-di-alis)

Push Downs: Triceps

Overhead Tri’s (OHT’s): Triceps

Dips: Deltoids, Triceps, Pectorals, Rhomboids

Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids

Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi

Legs:

Leg Press: Quadricep, Hamstring, Calves (Gastrocnemius)

Calf Press: Gastrocnemius (gas-troc-ne-mius)

Leg Curl: Hamstring

Multi-Hip Machine: Hip Flexors, Inner Thigh (Adductor), Outer Thigh (Abductor), Hamstring, Gluteus Maximus

Core:

Crunches: Abdominals and Obliques

Knee Ups/Leg Raises: Abdominals and Obliques

Torso Twists: Obliques

Barbell Rollout: Abdominals and Obliques

Ball Slams: Abdominals