Exercise Library
121 exercises from Arnold's Encyclopedia of Modern Bodybuilding
Muscle Groups
arms
18
beginnerAlternate Dumbbell Curls
PURPOSE: To isolate the biceps of each arm. This is a variation of a Dumbbell Curl in which you curl the dumbbells alternately, first one ar
beginnerBarbell Wrist Curls
PURPOSE: To develop the inner (flexor) muscles of the forearm. The most basic and important forearm exercise. EXECUTION: (1) Sit on a bench
beginnerOverhead Dumbbell Triceps Extension
PURPOSE: To stretch and develop the long head of the triceps. The overhead position puts the long head in a fully stretched position, which
beginnerReverse Barbell Wrist Curls
PURPOSE: To develop the outer (extensor) muscles of the forearm and the top of the forearm. Creates balance between flexors and extensors. E
beginnerSeated Dumbbell Curls
PURPOSE: To build, shape, and define the biceps. Doing a standard curl with dumbbells rather than a barbell means you will use slightly less
intermediateTriceps Dips (Weighted)
PURPOSE: To build mass and strength in the triceps using body weight (plus additional weight). A compound movement that allows you to handle
beginnerTriceps Pressdowns (Cable)
PURPOSE: To develop the lateral and medial heads of the triceps, creating the horseshoe shape. Excellent for peak contraction and definition
intermediatePreacher Curl
Isolates the biceps by eliminating momentum. Rest arms on the preacher pad and curl.
beginnerConcentration Curl
The ultimate bicep peak builder. Sit on a bench, brace your elbow against your inner thigh, and curl.
intermediateSkull Crusher
The primary mass builder for triceps. Lie on a bench, lower the bar to your forehead, then extend.
intermediateOverhead Tricep Extension
Stretches and works the long head of the triceps. Hold a dumbbell overhead and lower behind your head.
intermediateTricep Dip
A compound movement that builds massive triceps. Keep your body upright and dip down until upper arms are parallel.
beginnerHammer Curl
Targets the brachialis and brachioradialis for arm thickness. Curl with palms facing each other.
beginnerWrist Curl
Builds forearm mass. Rest forearms on a bench with wrists hanging off, curl the bar with your wrists.
beginnerCable Curl
Provides constant tension on the biceps throughout the range of motion.
beginnerTricep Pushdown
The most common tricep isolation exercise. Push the bar down until arms are fully extended.
intermediateIncline Dumbbell Curl
Stretches the biceps for a greater range of motion. Sit on an incline bench and curl with arms hanging.
intermediateDiamond Push-Up
A bodyweight tricep exercise. Place hands close together forming a diamond shape and perform push-ups.
shoulders
16
intermediateArnold Press
Named after Arnold himself, this exercise combines a rotation with a pressing movement. Start with dumbbells at shoulder level, palms facing
beginnerBarbell Press (Military Press)
The Barbell Press, also known as the Military Press, is a fundamental shoulder exercise. Sit or stand holding a barbell at shoulder level, h
intermediateBehind-the-Neck Press
Seated or standing, hold a barbell behind your neck at shoulder level. Press the weight straight up until arms are fully extended, then lowe
intermediateBent-Over Lateral Raises
Bend forward at the waist until your torso is nearly parallel to the floor. Hold dumbbells hanging straight down, then raise them out to the
intermediateCable Lateral Raises
Stand sideways to a low cable pulley, grasp the handle with the far hand. Raise your arm out to the side until it reaches shoulder level, ke
beginnerDumbbell Lateral Raises
Standing, hold a dumbbell in each hand at your sides. Keeping your arms slightly bent, raise the dumbbells out to the sides until they reach
beginnerMilitary Press (Overhead Press)
PURPOSE: The fundamental mass-building exercise for the shoulders. Develops overall deltoid size and strength, particularly the front and mi
beginnerBent-Over Lateral Raises (Rear Delt Raises)
PURPOSE: To develop the posterior (rear) head of the deltoid. This is the most commonly underdeveloped part of the shoulder because it's not
beginnerUpright Rows
Stand holding a barbell with a narrow grip (hands 6-8 inches apart). Pull the bar straight up along your body until it reaches chin level, k
intermediateUpright Row
Targets the lateral deltoids and traps. Grip the bar narrow, pull up along your body to chin height.
beginnerFace Pull
Targets rear delts and rotator cuff. Set cable at face height, pull the rope toward your face with elbows high.
beginnerDumbbell Front Raise
Isolates the front deltoid. Stand with dumbbells at your sides and raise them in front of you to shoulder height.
beginnerReverse Pec Deck
Targets the rear deltoids. Sit facing the machine and push the handles apart.
intermediateCable Lateral Raise
Constant tension lateral raise using cables. Stand sideways to the cable and raise your arm to shoulder height.
beginnerBarbell Shrug
Builds the trapezius muscles. Hold a barbell at arms length and shrug your shoulders up toward your ears.
intermediateSeated Dumbbell Press
A staple shoulder mass builder. Sit on a bench with back support and press dumbbells overhead.
chest
14
beginnerBarbell Flat Bench Press
PURPOSE: To build mass and strength in the pectorals, front delts, and triceps. The Bench Press is a fundamental compound exercise for the u
beginnerBarbell Bench Press
The bench press is the most fundamental chest exercise and one of the best upper-body mass builders. Lie on a flat bench, grip the bar sligh
intermediateCable Crossovers
Stand between two high cable pulleys, grasp the handles and step forward slightly. With arms slightly bent, bring your hands together in a w
intermediateDecline Barbell Press
Lie on a decline bench (15-30 degree decline) and press a barbell from the lower chest to full extension. The decline angle shifts emphasis
intermediateDips (Chest Version)
Using parallel bars, lean your torso forward about 30 degrees and lower yourself until you feel a stretch in the chest, then press back up.
beginnerDumbbell Flyes
Lie on a flat bench holding dumbbells directly above your chest with arms slightly bent. Lower the dumbbells out to the sides in a wide arc
beginnerIncline Barbell Press
Performed on an incline bench set at approximately 30-45 degrees. This angle shifts emphasis to the upper chest (clavicular head of the pect
intermediateSerratus Training
THE SERRATUS MUSCLES: The serratus muscles lie parallel to the ribs, coming out from under the lats and forward to tie into the pectorals an
intermediateCable Crossover
A great isolation movement for the inner chest. Stand between cable stations, grab the handles, and bring your hands together in a hugging m
intermediateDumbbell Pullover
Expands the rib cage and works the chest and lats. Lie across a bench, hold a dumbbell overhead, and lower it behind your head in an arc.
beginnerMachine Chest Press
A safer alternative to barbell bench press for beginners. Sit in the machine, grip the handles, and press forward.
beginnerPec Deck Fly
Isolates the pectorals with a fixed movement path. Sit in the machine, place forearms against the pads, and bring them together.
intermediateIncline Dumbbell Fly
Isolates the upper chest with a stretch. Lie on an incline bench and open your arms wide, then bring the dumbbells together.
beginnerPush-Up
The fundamental bodyweight chest exercise. Hands shoulder-width apart, lower your body until chest nearly touches the floor.
back
22
beginnerBarbell Rows
Bend forward at the waist until your upper body is roughly parallel to the floor, knees slightly bent. Grasp a barbell with an overhand grip
intermediateBarbell Bent-Over Rows
PURPOSE: The primary exercise for developing back thickness. While chins build width, rows build the dense, detailed muscularity that shows
intermediateBent-Over Barbell Rows (Detailed)
PURPOSE: To thicken the upper back. This exercise also helps widen the upper back and, to a lesser degree, adds density to the lower back. E
intermediateClose-Grip Chins
PURPOSE: To work the back muscles, widen the lower lats, and develop the serratus. This exercise is great for widening and lengthening the a
beginnerClose- or Medium-Grip Pulldowns
PURPOSE: To work the lats, especially the lower lat area. Again, working with an overhead cable and weight stack allows you to do the chinni
intermediateDeadlifts
Stand with feet shoulder-width apart, bend down and grasp the barbell with an overhand or mixed grip. Keeping your back flat and chest up, s
beginnerLat Pulldowns
Sit at a lat pulldown machine, grasp the wide bar with an overhand grip. Pull the bar down to your upper chest while leaning back slightly,
beginnerLat Machine Pulldowns (Detailed)
PURPOSE: To widen the upper lats. This exercise allows you to do Chins with less than your total body weight, so you can do a lot of extra r
beginnerSeated Cable Rows
Sit at a low cable row station with feet braced. Grasp the V-handle or wide bar, sit upright, and pull the handle to your lower chest/upper
intermediateT-Bar Rows
Straddle a T-bar row machine (or place one end of a barbell in a corner). Bend forward and grasp the handles. Pull the weight up to your che
intermediateWide-Grip Chins (Pull-Ups)
PURPOSE: The fundamental exercise for developing lat width and the V-taper. Nothing builds the wide, sweeping lats like heavy chins. EXECUTI
intermediateWide-Grip Chins to the Front
PURPOSE: To widen the upper back and create a full sweep in the lats. Chinning yourself so that you touch your chest to the bar rather than
beginnerWide-Grip Chin-Ups (Pull-Ups)
Grasp the chin-up bar with a wide overhand grip. Pull yourself up until your chin clears the bar, then lower yourself back down under contro
beginnerSeated Cable Row
Builds thickness in the middle back. Sit at the cable station, grab the V-bar, and pull to your midsection.
intermediateBarbell Row
The king of back thickness exercises. Bend over with a flat back, grip the bar, and row to your lower chest/upper abdomen.
beginnerSingle-Arm Dumbbell Row
Allows you to focus on each side independently. Place one knee on a bench, grab a dumbbell, and row it to your hip.
beginnerLat Pulldown
Builds lat width. Sit at the machine, grab the bar wide, and pull down to your upper chest.
intermediateT-Bar Row
A classic mass builder for the middle back. Straddle the T-bar, grip the handles, and row the weight to your chest.
beginnerHyperextension
Strengthens the lower back and erector spinae. Position yourself face down on the bench and raise your torso.
intermediateStraight-Arm Pulldown
Isolates the lats without bicep involvement. Stand facing the cable, keep arms straight, and pull the bar down to your thighs.
beginnerChest-Supported Row
Eliminates momentum by supporting your chest on an incline bench while rowing.
advancedMeadows Row
A unilateral row variation using a landmine. Stand perpendicular to the bar and row with an overhand grip.
legs
24
beginnerBarbell Squats (Full Detail)
PURPOSE: The fundamental mass-building exercise for the entire lower body. No other exercise stimulates as much overall muscle growth. Arnol
intermediateFront Squats
Hold a barbell across the front of your shoulders (clean grip or cross-arm grip). Squat down keeping your torso very upright—more upright th
intermediateHack Squats
Using a hack squat machine, position your back against the pad and shoulders under the shoulder pads. Lower yourself by bending your knees u
beginnerLeg Curls
Lie face down on a leg curl machine with the pad behind your ankles. Curl your legs up by bending at the knees, bringing your heels toward y
beginnerLying Leg Curls
PURPOSE: To isolate and develop the hamstrings. This is the most basic and important hamstring isolation exercise. EXECUTION: (1) Lie face d
beginnerLeg Extensions
Sit in a leg extension machine with the pad against your lower shins. Extend your legs until they are straight, squeezing the quadriceps har
beginnerLeg Press
PURPOSE: To develop the quadriceps with heavy overload while reducing stress on the lower back. The Leg Press allows you to handle extremely
beginnerLunges
Hold dumbbells at your sides or a barbell across your back. Step forward with one leg and lower your body until both knees are at 90 degrees
beginnerSquats
Place a barbell across your upper back (not your neck), feet shoulder-width apart or slightly wider. Bend your knees and lower your body as
beginnerBarbell Squats (Detailed)
PURPOSE: To build mass and strength in the entire thigh, especially the quadriceps. The Squat is the single most important exercise for buil
intermediateStiff-Leg Deadlifts
Stand holding a barbell with an overhand grip. Keeping your legs nearly straight (slight bend in knees), bend forward at the hips lowering t
advancedFront Squat
Emphasizes the quadriceps more than back squats. Bar rests on front delts with elbows high.
intermediateHack Squat
Targets the quads with back support. Stand on the platform, shoulders under the pads, and squat.
intermediateBulgarian Split Squat
A unilateral leg exercise that builds balance and strength. Rear foot elevated on a bench.
beginnerLeg Curl
Isolates the hamstrings. Lie face down on the machine and curl your heels toward your glutes.
beginnerLeg Extension
Isolates the quadriceps. Sit in the machine and extend your legs until straight.
intermediateWalking Lunge
Builds leg strength and balance. Step forward into a lunge, then step the back foot forward into the next lunge.
beginnerSeated Calf Raise
Targets the soleus muscle of the calves. Sit in the machine with knees bent and raise your heels.
beginnerStanding Calf Raise
The primary calf mass builder. Stand on the platform and raise up onto your toes.
advancedGlute-Ham Raise
One of the best posterior chain exercises. Locks your feet and lowers your torso, then curls back up.
advancedSumo Deadlift
A wide-stance deadlift variation that emphasizes the inner thighs and glutes.
intermediateRomanian Deadlift
The primary hamstring builder. Keep legs nearly straight and hinge at the hips to lower the bar.
intermediateBox Squat
Squat to a box to build explosive power and teach proper depth. Sit back onto the box, pause, then drive up.
intermediateHip Thrust
The best glute isolation exercise. Sit with upper back against a bench, barbell over hips, and thrust upward.
abs
15
intermediateCable Crunches
Kneel in front of a high cable pulley, grasp the rope attachment and hold it behind your head. Crunch down by flexing your spine, bringing y
beginnerCrunches
Lie on your back with knees bent, feet flat on the floor. Curl your upper body forward, lifting your shoulders off the ground while contract
intermediateAbdominal Training Overview
ABDOMINAL TRAINING: The abdominals are unique in bodybuilding—they are the one muscle group that must be trained with high reps and frequenc
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intermediateHanging Leg Raises
Hang from a chin-up bar with arms fully extended. Keeping your legs straight (or slightly bent for beginners), raise them up until they are
beginnerStomach Vacuum
Stand, sit, or kneel. Exhale all air from your lungs, then pull your stomach in as far as possible—try to touch your navel to your spine. Ho
intermediateHanging Leg Raise
One of the best lower ab exercises. Hang from a bar and raise your legs to parallel or higher.
intermediateCable Crunch
Allows progressive overload on the abs. Kneel in front of a cable, grab the rope, and crunch down.
advancedAb Wheel Rollout
An advanced core exercise that challenges the entire anterior chain. Roll out and pull back.
beginnerPlank
An isometric core exercise that builds endurance and stability. Hold a push-up position on your forearms.
intermediateRussian Twist
Targets the obliques with rotation. Sit with knees bent, lean back slightly, and rotate side to side.
intermediateDecline Sit-Up
A weighted ab exercise using gravity for resistance. Hook feet under the pads and sit up.
advancedDragon Flag
An advanced core exercise made famous by Bruce Lee. Lie on a bench, grip behind your head, and raise your entire body as one unit.
intermediateWeighted Crunch
A basic crunch with added resistance. Hold a plate on your chest and crunch up.
intermediatePallof Press
An anti-rotation core exercise. Stand sideways to a cable, hold the handle at chest height, and press it straight out.
beginnerBicycle Crunch
A dynamic ab exercise that targets both the rectus abdominis and obliques through a pedaling motion.
calves
4
intermediateCalf Training Overview
CALF TRAINING: Calves are perhaps the most stubborn muscle group in the body. They are used to carrying your bodyweight all day, so they req
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intermediateDonkey Calf Raises
Bend forward at the waist and rest your forearms on a bench or padded support. Have a training partner sit on your lower back for resistance
beginnerSeated Calf Raises
Sit in a seated calf raise machine with the pad on your lower thighs. Rise up on your toes as high as possible, then lower your heels as far
beginnerStanding Calf Raises
Stand on a calf raise machine or on a block with the balls of your feet on the edge. Lower your heels as far as possible to get a full stret
triceps
3
beginnerClose-Grip Bench Press
Lie on a flat bench and grip the barbell with hands about 8-12 inches apart. Lower the bar to your chest keeping elbows close to your body,
intermediateLying Triceps Extensions (Skull Crushers)
Lie on a flat bench holding an EZ-bar or straight bar with arms extended above your chest. Keeping your upper arms stationary, bend at the e
beginnerTriceps Pushdowns (Cable)
Stand at a cable machine with a straight bar or V-bar attachment. Keeping your elbows fixed at your sides, push the bar down until your arms
biceps
5
intermediateConcentration Curls
Sit on a bench, lean forward, and brace the back of your upper arm against your inner thigh. Curl the dumbbell up, squeezing the biceps hard
beginnerHammer Curls
Stand holding dumbbells at your sides with palms facing your body (neutral grip). Curl the weights up while maintaining the neutral grip thr
intermediateIncline Dumbbell Curls
Sit back on an incline bench set at about 45 degrees, holding dumbbells at arm's length. Curl the weights up while keeping your upper arms s
intermediatePreacher Curls
Sit at a preacher bench with your upper arms resting on the angled pad. Curl a barbell or EZ-bar from full extension to full contraction, th
beginnerStanding Barbell Curls
Stand holding a barbell with an underhand grip, arms fully extended. Keeping your elbows fixed at your sides, curl the weight up to shoulder