This exercise provides flexibility as it strengthens the muscles of the back and core.

Back Flyes will strengthen your upper back and improve your posture.

A good workout that tergets your middle back and posterior deltoids.

This is an exercise for the traps.

The barbell upright row is a standard upright row exercise that targets your traps and deltoids.

The bent arm pullover targets your chest using an arcing motion.

This is a good overall all exercise for the chest, back and core muscles. You should use a Smith Machine or stable tall weight rack for this exercise.

The Cable Shrug is a variation of the standard shrug is done using a cable machine. A cable machine's weight is easier to adjust. This version is better suited to people doing drop sets or those who aren't sure about what weight they're comfortable with.

Cable upright rows are a good exercise for strengthening your uppser back.

This variation on the basic chin up is a great exercise for people who rock climb.

This is a classic body builder exercise to build your lower Lats (back muscles).

The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical powerlifting exercises, along with the squat and bench press.

A variation on the standard barbell bent arm pullover, using only a single dumbbell.

This shrugs exercise is great for targeting the traps using only a pair of dumbbells.

The dumbbell upright row targets your upper back, deltoids and biceps using only a pair of dumbbells.

The front and back neck isometric exercises are great for your neck muscles. The primary advantage to a strong neck is that it helps align the rest of your body. Neck exercises are often overlooked by gym goers, so it's important to create awareness around simple neck isometric exercises like these.

This is a variation of the basic Chin Up that focus more on the lats. Your goal is to touch the bar at the sternum (mid chest).

Good Mornings are an advanced exercise that work your lower back while incorporating the hamstrings.

This exercise not only adds strength but also flexibility to the back and core muscles.

This is a more advanced version of the basic Chin Up. The closer grip provides more development on the shoulders.

Rear Deltoid Rows are a simple, yet effective exercise for targeting your lats and rear deltoids.

This exercise is a single arm version of a biceps curl.

This exercise uses a hammering (up and down) motion to isolate the biceps.

This exercise uses an incline bench to change your bodys position as you perform bicep curls.

Ball Wall Circles will strengthen and stretch your rotator cuff while stretching your chest.

This exercise is similar to the motions of bowling.

This exercise incorporates balance along with a bicep curl.

This is an advanced exercise. This exercise combines a bicep curl with a deadlift.

This is an advanced exercise that requires excellent coordination and balance.

This version of a biceps curl uses both arms at the same time.

This exercise uses a machine to insure proper form.

This version of a biceps curl uses a Stability Ball. Exercises preformed with Stability Balls encourage better posture and core muscle development.

This exercise uses a Dome (or Bosu) as a seat forcing you to engage and contract your abs throughout the exercise. The name comes from having our body in the shape of a V.

This is an advanced exercise. This exercise requires you to be able to balance kneeling on a stability ball before you can correctly perform this exercise.

This exercise uses a hammering (up and down) motion to isolate the biceps.

A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms.

This exercise is one of the most basic and best for building strength in the back and arms.

This exercise uses a cambered EZ or curl bar to isolate the biceps during a curl.

Concentration exercises limit your range of movement to increase the effectiveness of the movement.

This exercise targets the biceps using a crossing motion rather than a standard curl.

This version of a triceps extension uses gravity to increase the resistance of the exercise.

The butterfly machine is a simple way to target your chest. This is a machine exercise, so it's very easy to do.

The mighty bench press is a great exercise for building a powerful chest. The bench press is one of the power exercises, known to be very effective for building body mass. Learning how to do a proper bench press is well worth the effort.

This is a primary exercise for the Pectorals (chest muscles). Many people prefer this exercise to the standard Bench Press because if offers more stability for people new to exercise.

A bench press variation that uses bands as resistance. The resistance comes from a slightly different angle so will target a different area of your pectorals.

This exercise combines a standard Push Up with a half round exercise Dome to become a Core focused exercise. Core exercises strengthen the abdominal and back muscles.

The cable crossover is a good exercise for targeting your inner chest. It does require that you have 2 cable machines facing each other, but this is a common setup in most gyms.

The chest dip is a variation of the tricep dip that focuses more on your chest. Even though it uses a dip machine, it is a body weight only exercise.

These are variations on Push Ups, one of the best exercise for muscles of the chest (pectorals), arms (bicep and triceps) and core development. The core muscles are the rectus abdomen and obliques which support the spine.

The decline bench press is a variation of the bench press performed on a incline bench. It targets the lower part of your chest.

This is an exercise for the lower portion of the Pectorals (chest muscles). Many people prefer this exercise to the Barbell or Dumbbell decline Press because if offers more stability for people new to exercise.

The dumbbell incline bench press targets your lower chest. It incorporates your stability muscles more than the standard incline bench press.

The dumbbell bench press is a great alternative to the standard bench press. You can do the dumbbell bench press without relying on a spotter. It's also good to alternate between the standard bench press and the dumbbell bench press so your muscles don't get too used to either.

Decline dumbbell flys target the inner part of your lower chest. They also stretch your chest and biceps, making them a good addition to any workout program.

The dumbbell fly targets your pectorals with far more focus than the standard dumbbell bench press. You're keeping your arms relatively straight throughout the exercise so you wont use your triceps as much. It also focuses more on the inner part of your pecs.

This variation of a bench press is a great workout for your upper chest.

The Flat Bench Cable Fly targets your chest using the fly motion. It's similar to a cable crossover. The difference is this exercise allows you to support your back on the bench.

This is a combination exercise that works the chest, shoulder and arms. It can also give you a good assisted stretch.

The Hammer Grip Incline Bench Press is a variation of the standard Incline Dumbbell Bench Press where your palms face in towards each other. Using a hammer grip tends to isolate the chest and helps take pressure off your shoulders.

This is a variation of the bench press that targets your upper chest by using an incline bench. It'll help give your fuller, more balanced size.

Cable Flyes target your upper part of your pectorals. It's similar to the standard Inline Dumbbell Flyes.

This is an exercise for the upper portion of the Pectorals (chest muscles). Many people prefer this exercise to the Barbell or Dumbbell Incline Press because if offers more stability for people new to exercise.

This is a sculpting exercise for the pectoral muscles (Chest).

This is an advanced exercise for the chest and very good for sculpting and defining when used along with bench presses. At the top of the exercise you twist your arms so that your pinky finger are facing each other.

This is a primary exercise to build the pectorals (chest muscles).

This is an exercise to build the pectoral muscles of the chest. This is a good exercise for beginners as the Smith Machine allows for greater control of the weights.

This is an advanced exercise for the chest. It is similar to a Bench Press except you keep the barbell moving over your neck not your chest.

This is a very advanced exercise used mostly by body builders and power lifters. This exercise should no be done by beginners and it is recommended that someone demonstrate this exercise you and spot you while performing it.

This exercise is similar to a Fly done with two dumbbells. This will help build strength in your rotator cuff and shoulder muscles.

This is a good exercise to build the strength and coordination needed for weight training. This exercise is best done with a partner.

This is an advanced form of Push Up, which also targets the Core muscles. Core exercises strengthen the abdominal and back muscles.

This is similar to the standard Push Up except using an Exercise Ball forces you to engage the muscle of your core (Rectus Abdominis, Transverse Abdominis, and the Obliques.

Push ups are a body weight only exercise with an action similar to the bench press.

This is the same exercise as a Bench Press but using the Smith Machine allows for greater control of the bar throughout the exercise.

This is an exercise to strengthen the muscles of the shoulder and the rotator cuff.

This is an advanced exercise for the pectoral muscles (Chest). Similar to the Wide Grip Pullover, it targets muscles of the chest, shoulders and works the core muscles (abdominals).

This version of a triceps extension uses gravity to increase the resistance of the exercise.

This exercise is one of the most basic and still one of the best for building the triceps (muscles on the back of the arm).

This exercise uses cables to isolate and work the triceps (muscles on the back of the arms).

This version of a Bench Press uses a close grip to isolate the triceps as well as working the chest.

This version of the Pushup isolates the tricep (back of the arm) muscles.

This exercise combines a close grip bench press with triceps extension.

This exercise combines a decline bench and a curved bar to more efficiently work the triceps.

This exercise combines a decline bench and dumbbells to target the tricpes.

This exercise uses cables to isolate and work the triceps (muscles on the back of the arms).

This version of the triceps extension uses an incline bench.

This version of the triceps extension uses an incline bench.

This exercise is named after the inventor, J.M. Blakley. This is and advanced exercise used by bodybuilders and power lifters to build explosive power in the triceps muscle (back of the arms).

Concentration exercises limit your range of movement to increase the effectiveness of the movement.

Kneeling allows you to isolate your triceps more effectively.

This exercise is done while lying on a seated row station.

This exercise is a classic for building the triceps.

You can use a barbell or EZ (curl) bar to further concentrate the benefit to your triceps.

This a lying version of a Triceps Kickback.

This exercise uses gravity to increase the resistance of the weight.