Basic exercises

Each muscle has a certain number of ways it can perform movement. Here are some basic exercises for each group of muscles:

 

Traps: Dumbbell shrug

Shoulders: Standing military press, side lateral raise, upright cable row, side lateral raise

Chest: Dumbbell bench press, butterfly, incline dumbbell press, cable crossover

Triceps: Lying triceps press, triceps pushdown

Biceps: Preacher curl, seated dumbbell curl, ez-bar curl, hammer curls

Back:Wide-grip lap pulldown, one-arm dumbbell row,chin-up, seated cable rows

Quads: Leg extension, leg press

Hamstrings: Seated leg curl, lying leg curl

Calves: Standing calf raises, seated calf raises

Abs: Crunches, Ab crunch machine