Fitness - Lesson 3 - Exercise Pairing and Exercise Selection
How to Put Together a Balanced Workout
In the previous section, we explored key Strength Training Session Variables. In this section, we’ll cover a variety of exercises, the movement patterns they follow, and the primary muscles they target. To help you apply this information, we’ll also provide sample workouts and practical guidance to get you started.
The simplest way to create a balanced workout is to use agonist–antagonist pairings, which help avoid duplicating movement patterns and promote symmetry.
Pairing agonist and antagonist exercises ensures balanced muscle development, enhances joint stability, and reduces the risk of injury. This method involves alternating between exercises that target opposing muscle groups, such as pairing a bench press (agonist) with a bent-over row (antagonist).
Example:
Agonist: Barbell Bench Press
Primary Muscles Worked: Pectoralis major, anterior deltoids, triceps
Action: Horizontal pushing movement
Antagonist: Bent-Over Barbell Row
Primary Muscles Worked: Latissimus dorsi, rhomboids, biceps
Action: Horizontal pulling movement
Training with this approach helps improve strength across a variety of movement patterns. By working opposing muscles in tandem, you promote even strength distribution and help prevent muscular imbalances. This is an efficient and effective method for most general fitness programs. Additionally, it allows one muscle group to rest while the other works, leading to a more efficient workout.
Note: While this approach is highly effective for general fitness, individuals who are post-rehabilitation, competitive athletes, or first responders may require additional programming variables and the guidance of a qualified professional. If you would like to schedule a consultation please contact us. CTA button.
Basic Movement Patterns for a Balanced Workout
By consistently performing the movement patterns below and incorporating their variations, you’ll likely achieve a well-rounded training program.
Lower Body Movement Patterns
Squatting- Lower Body Push (Knee Dominant):
Involves bending at the hips, knees, and ankles to lower the body, then returning to a standing position. Primarily targets the quadriceps, but also works the hamstrings, glutes, and core.Lunging- Lower Body Push (Knee Dominant):
Involves stepping forward, backward, or sideways and lowering the hips until both knees are bent at about 90 degrees. Engages the quads, hamstrings, glutes, and calves while improving balance and coordination.Knee Extension- Lower Body Push (Knee Dominant):
Movements like leg extensions involve straightening the leg at the knee, targeting the quadriceps.Hip Hinging- Lower Body Pull (Hip Dominant):
Involves bending at the hips with a neutral spine, as in a deadlift. Targets the posterior chain: glutes, hamstrings, and lower back.Knee Flexion- Lower Body Pull (Knee Dominant):
Movements such as leg curls, where the heel is brought toward the glutes, primarily target the hamstrings.
Upper Body Movement Patterns
Vertical Pulling- Upper Body Pull (Lats/Back):
Movements like pull-ups or lat pulldowns engage the lats, biceps, and upper back.Vertical Pressing- Upper Body Push (Shoulders):
Overhead pressing exercises like shoulder presses target the deltoids, triceps, and upper chest.Horizontal Pulling- Upper Body Pull (Upper Back):
Rows and similar movements focus on the rhomboids, trapezius, and biceps.Horizontal Pressing- Upper Body Push (Chest):
Movements like push-ups and bench presses target the pectorals, anterior deltoids, and triceps.Elbow Flexion:
Bicep curls and similar movements involve bending the elbow to bring the hand toward the shoulder, working the biceps brachii and brachialis.Elbow Extension:
Triceps extensions involve straightening the elbow, targeting the triceps brachii.Trunk Rotation:
Movements like Russian twists or woodchoppers engage the obliques, rectus abdominis, and transverse abdominis to build core strength and rotational control.
The following is a list of common exercises grouped by movement pattern. Most exercises can be adjusted with variations to suit your current fitness level.
Squatting- Lower Body Push (Knee Dominant)
Targets: Quadriceps (primary), Glutes, Hamstrings, Core
Bodyweight Exercises:
Bodyweight Squat- Basic squat using just bodyweight; great for beginners and warm-ups.
Wall Sit- Isometric quad hold against a wall; builds endurance and control.
Air Squat with Tempo- Controlled descent emphasizes time under tension and stability.
Jump Squat- Adds power and explosiveness to the squat pattern.
Bulgarian Split Squat- Single-leg squat variation; increases difficulty and balance demands.
Step-Up (onto a box or bench)- Functional quad-dominant move; improves coordination and single-leg strength.
Sissy Squat- Advanced bodyweight drill; isolates the quads with deep knee flexion.
Dumbbell Exercises:
Goblet Squat- Dumbell (DB) held at chest; ideal for learning proper squat mechanics and core engagement.
Dumbbell Front Squat- DBs at shoulder height; challenges posture and core stability.
Dumbbell Split Squat- Stationary lunge position; targets quads with balance component.
Dumbbell Step-Up- Adds load to a functional single-leg pattern.
Dumbbell Bulgarian Split Squat- Loaded version of the elevated rear-foot split squat; high quad and glute activation.
Dumbbell Overhead Squat- Advanced variation requiring shoulder mobility and full-body control.
Barbell Exercises:
Barbell Back Squat (High Bar)- Classic strength movement; quad-dominant variation with upright torso.
Barbell Front Squat- Bar in front rack; enhances core and upper back demand.
Zercher Squat- Bar held in elbow crease; shifts emphasis forward and activates core heavily.
Barbell Split Squat- Loaded single-leg movement for quad and glute development.
Box Squat- Controlled squat to a box; improves squat depth and posterior chain recruitment.
Hatfield Squat- Uses a safety bar and hand support; allows heavier loading with improved balance.
Machine-Based Exercises:
Smith Machine Squat- Guided bar path for safety and isolation of quads.
Hack Squat Machine- Fixed-plane squat emphasizing quads with minimal stabilization required.
Leg Press (Feet Low)-Focuses on knee extension; ideal for isolating quads.
V-Squat Machine- Combines benefits of hack squat and leg press; joint-friendly alternative.
Pendulum Squat Machine- Arcing motion enhances quad engagement with minimal joint strain.
Belt Squat Machine- Loads hips without spinal compression; great for back-sensitive individuals.
Lever Squat Machine- Offers controlled squat paths with even resistance curves.
Lunging- Lower Body Push (Knee Dominant)
Targets: Quadriceps, Glutes, Hamstrings, Calves, Core
Benefit: Enhances single-leg strength, balance, and coordination
Bodyweight Exercises:
Forward Lunge- Step forward into a lunge; emphasizes quad and balance.
Reverse Lunge- Step backward; easier on the knees, targets glutes and hamstrings.
Walking Lunge- Dynamic forward motion; adds stability and coordination challenge.
Lateral Lunge (Side Lunge)- Step to the side; targets inner thighs and hips.
Split Squat (Stationary Lunge Position)- Controlled single-leg strength builder.
Curtsy Lunge- Step diagonally behind; targets glutes and inner thighs.
Step-Up (onto a Box or Bench)- Functional movement pattern; builds single-leg strength and stability.
Lunge with Reach or Twist- Adds rotation or reach; activates core and challenges balance.
Dumbbell Exercises:
Dumbbell Walking Lunge- Loaded (weighted) version of walking lunge; excellent full-leg developer.
Dumbbell Forward or Reverse Lunge- Adds resistance to classic lunge variations.
Dumbbell Step-Up- Loaded step-up to increase intensity and muscle engagement.
Dumbbell Split Squat- Strengthens legs in a controlled, stationary lunge setup.
Dumbbell Bulgarian Split Squat- Rear foot elevated; deep quad and glute activation.
Dumbbell Lateral Lunge- Weighted side step; improves hip mobility and adductor strength.
Dumbbell Curtsy Lunge- Adds a glute/hip focus with rotational control.
Overhead Dumbbell Lunge- ncreases core and shoulder stabilization demands.
Barbell Exercises:
Barbell Walking Lunge- Bar on back; great for leg strength and conditioning.
Barbell Reverse Lunge- Easier on the knees; increases glute involvement.
Barbell Split Squat- Stable, unilateral leg exercise under load.
Barbell Bulgarian Split Squat- Advanced single-leg strength and mobility drill.
Front Rack Lunge- Bar held in front squat position; demands upper body posture control.
Zercher Lunge- Bar held in elbows; promotes upright posture and core bracing.
Barbell Step-Up- Loaded step-up variation; builds strength and coordination.
Barbell Curtsy Lunge- Challenging balance and stability under load.
Machine-Based Exercises:
Smith Machine Split Squat- Stable platform for unilateral leg work.
Smith Machine Reverse Lunge- Controlled movement with reduced balance demands.
Leg Press (Single-Leg Variation)- Unilateral loading with back support; lunge-like pattern.
Lever Lunge Machine- Guides the lunge motion while maintaining consistent resistance.
Step-Up Machine- Simulates step-up movement with controlled resistance (if available).
Knee-Dominant Single-Joint Movements (Knee Extension Focus)
Primary Target: Quadriceps (especially rectus femoris, vastus medialis, lateralis, and intermedius)
Joint Action: Knee extension
Note: Knee extension exercises are traditionally single-joint movements that isolate the quadriceps, whereas squatting patterns are multi-joint movements involving the hips, knees, and ankles. This section is intentionally kept short to avoid duplicating lower body pushing patterns already covered in the squatting and lunging categories.
Bodyweight, Band-Based, Machine-Based
Nordic Leg Extension (eccentric focus, advanced control).
Seated Knee Extension (no load)- controlled reps with muscle focus.
Banded Terminal Knee Extension (TKE)- band anchored behind knee.
Leg Extension Machine (standard for isolating knee extension).
Hip Hinging- Lower Body Pull (Hip Dominant)
Primary Muscles: Glutes, Hamstrings, Erector Spinae (lower back)
Movement Focus: Bending at the hips with a neutral spine while minimizing knee flexion
Bodyweight Exercises (Progression-Friendly):
Glute Bridge- foundational level; great for beginners or rehab.
Single-Leg Glute Bridge- introduces unilateral strength and control.
Hip Thrust (off bench)- increased range of motion and glute activation.
Single-Leg Hip Thrust- unilateral variation for advanced bodyweight control.
Bodyweight Good Morning- teaches hip hinge mechanics.
Dumbbell Exercises:
Dumbbell Romanian Deadlift (RDL)- fundamental hip hinge pattern.
Single-Leg Dumbbell RDL- balance, control, and glute/hamstring isolation.
Dumbbell Hip Thrust- DB on hips to increase load during bridge/thrust.
Dumbbell Suitcase Deadlift- grip and unilateral loading variation.
Kneeling Hip Hinge with Dumbbell- focuses on controlled glute engagement.
Barbell Exercises:
Barbell Romanian Deadlift- classic hip-dominant posterior chain exercise.
Barbell Conventional Deadlift- hip-dominant with some knee involvement.
Barbell Hip Thrust- high glute activation; great for strength and hypertrophy.
Barbell Good Morning- more challenging; demands strong back positioning.
Deficit Deadlift- increases range of motion and hamstring demand.
Stiff-Leg Deadlift- greater hamstring isolation compared to standard deadlift.
Machine-Based Exercises:
Cable Pull-Through- mimics hip hinge; constant resistance.
Glute Kickback Machine- targets glutes with minimal quad use.
45-Degree Back Extension- controlled spinal alignment for glute/hamstring work.
GHD (Glute-Ham Developer) Hip Extension- advanced posterior chain exercise.
Seated Hip Thrust Machine- focused glute training with controlled loading.
Reverse Hyperextension Machine- excellent for posterior chain and spinal decompression.
Knee Flexion- Lower Body Pull (Knee Dominant)
Primary Muscles: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Movement Focus: Bending at the knee to bring the heel toward the glutes
Bodyweight Exercises:
Glute Bridge Walkout- start in a glute bridge and slowly walk feet away to engage hamstrings.
Hamstring Slider Curl (using furniture sliders or towels under heels)
Stability Ball Leg Curl- curl heels toward glutes on a stability ball.
Nordic Hamstring Curl- advanced eccentric movement; excellent for hamstring development.
Single-Leg Slider Curl- progression from bilateral slider curls.
Prone Bodyweight Hamstring Curl (light contraction for rehab settings)
Machine-Based Exercises:
Seated Leg Curl Machine- isolates knee flexion with hips flexed.
Lying Leg Curl Machine- classic hamstring isolation movement.
Standing Leg Curl Machine- isolates each hamstring independently.
Nordic Hamstring Machine- if available, offers controlled progression for Nordics.
Lower Body Accessory Movement Patterns
While major movement patterns like squats, hinges, and lunges build foundational strength, accessory movements target smaller, stabilizing muscle groups essential for balance, joint health, and injury prevention. These patterns are especially important for athletes, post-rehabilitation clients, and anyone seeking well-rounded lower body function.
The following accessory patterns address often-overlooked areas such as the calves, shins, and inner/outer thighs.
Hip Abduction (Outer Thigh / Glute Medius- Frontal Plane Control)
Primary Muscles: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae (TFL)
Function: Stabilizes the pelvis and hips during walking, running, and single-leg movements
Exercises:
Side-Lying Hip Abduction (Bodyweight or ankle weight)
Standing Banded Hip Abduction- resistance band above knees or at ankles.
Clamshells- knees bent, feet together, lifting top knee (with or without band)
Monster Walks / Lateral Band Walks- glute activation and lateral control.
Cable Hip Abduction (Standing)- ankle strap with low pulley.
Hip Abduction Machine (Seated or Standing, depending on equipment)
Hip Adduction (Inner Thigh- Frontal Plane Control)
Primary Muscles: Adductor Longus, Brevis, Magnus, Gracilis, Pectineus
Exercises:
Side-Lying Hip Adduction (Bodyweight or ankle weight)
Standing Cable Hip Adduction- ankle strap attached to low pulley.
Seated Hip Adduction Machine
Glider Side Lunge to Adduction Pull-In- combines lateral lunge with controlled return.
Squeeze Ball or Foam Roller Between Knees (Isometric Hold)- engages adductors during squat or bridge.
Plantar Flexion (Calf Extension- Ankle Joint)
Primary Muscles: Gastrocnemius, Soleus
Exercises:
Bodyweight Calf Raise (double or single-leg)
Seated Calf Raise (Machine or Barbell/Dumbbell on knees)
Standing Calf Raise (Machine or Barbell/Dumbbell loaded)
Donkey Calf Raise (bodyweight or partner-loaded)
Leg Press Calf Press (toes on sled, heels drop below platform)
Dorsiflexion (Ankle Flexion- Anterior Shin)
Primary Muscles: Tibialis Anterior
Exercises:
Toe Raise (Bodyweight or Weighted)-heels stay on ground, toes lift toward shins.
Banded Dorsiflexion (Resistance Band looped over foot)
Tib Bar Toe Raises- using specialized tibialis bars.
Heel Walks- walking forward on heels to target anterior shins.
Seated Dumbbell Toe Lift- heels planted, toes lift dumbbell resting on foot.
Vertical Pulling- Upper Body Pull (Lats/Back)
Primary Muscles: Latissimus Dorsi, Biceps Brachii, Rhomboids, Lower Trapezius
Movement Focus: Pulling the arms downward from an overhead position
Bodyweight Exercises:
Pull-Up (overhand grip)
Chin-Up (underhand grip; more biceps involvement)
Neutral-Grip Pull-Up- more shoulder-friendly option.
Assisted Pull-Up (band or machine-assisted)
Scapular Pull-Up- focuses on activating lower traps and scapular control.
Dumbbell Exercises:
(Note: Vertical pulling is difficult to fully replicate with dumbbells due to gravity’s direction. Most dumbbell pulling patterns are horizontal.)
Dumbbell Pullovers (targets lats when performed with straight arms over a bench)
Incline Bench Dumbbell Row (targets lats slightly differently with a higher angle)
Machine-Based / Cable Exercises:
Lat Pulldown (Wide, Close, Neutral Grip)- stable vertical pull movement.
Cable Straight-Arm Pulldown-isolates the lats.
Assisted Pull-Up Machine- great for learning pull-up form.
Hammer Strength Pulldown Machine- plate-loaded vertical pull.
Behind-the-Neck Pulldown (advanced; not recommended for shoulder-sensitive individuals)
Vertical Pressing- Upper Body Push (Shoulders)
Primary Muscles: Deltoids (especially anterior and medial heads), Triceps Brachii, Upper Chest
Movement Focus: Pressing a load upward in a vertical path, overhead
Bodyweight Exercises:
Pike Push-Up- bodyweight pressing variation targeting shoulders.
Elevated Pike Push-Up (feet on bench/chair)- increases shoulder loading.
Wall Handstand Hold- isometric overhead strength
Wall Walks- dynamic movement toward handstand position.
Handstand Push-Up (against wall)- advanced vertical pressing strength.
Assisted Handstand Push-Up (bands or partner support)
Dumbbell Exercises:
Dumbbell Shoulder Press (Seated or Standing)
Dumbbell Arnold Press- includes rotation for full deltoid activation.
Dumbbell Push Press- uses leg drive for heavier overhead load.
Single-Arm Overhead Press- enhances core stability and shoulder control.
Z-Press- seated on floor with legs extended; strict shoulder stability.
Barbell Exercises:
Barbell Overhead Press (Standing)- classic vertical press.
Barbell Push Press- uses momentum from legs to drive heavier loads.
Barbell Strict Press (Seated or Standing)- no leg drive, emphasizes shoulder strength.
Barbell Z-Press- seated on floor with barbell overhead; demands high core control.
Behind-the-Neck Press- controversial; advanced only and not shoulder-friendly for most.
Machine-Based / Cable Exercises:
Seated Shoulder Press Machine
Cable Overhead Press (Dual Cable Towers or Single Arm)
Smith Machine Overhead Press- guided movement, good for beginners.
Hammer Strength Overhead Press- plate-loaded, unilateral or bilateral options.
Landmine Press (barbell anchored at one end)- great for those with limited shoulder mobility.
Horizontal Pulling- Upper Body Pull (Upper Back)
Primary Muscles: Rhomboids, Trapezius, Posterior Deltoids, Biceps Brachii, Latissimus Dorsi
Movement Focus: Pulling a resistance toward the torso in a horizontal path
Bodyweight Exercises:
Inverted Row (Australian Pull-Up)- scalable by bar height or leg position.
Feet-Elevated Inverted Row- adds difficulty by increasing resistance angle.
TRX or Ring Rows- allows for a greater range of motion and joint-friendly grip.
Dumbbell Exercises:
Dumbbell Bent-Over Row- classic horizontal pull.
Single-Arm Dumbbell Row- with one knee on bench for stability.
Chest-Supported Dumbbell Row- removes lower back from the equation.
Renegade Row (Plank Row)- adds core engagement.
Incline Bench DB Row- variation with slight angle and chest support.
Seal Row (on flat bench)- full back isolation with minimal momentum.
Barbell Exercises:
Barbell Bent-Over Row (Overhand or Underhand Grip)
Pendlay Row- barbell starts from the floor of each rep.
Seal Row- lying prone on a flat bench; barbell pulls to bench.
T-Bar Row- supported torso, neutral grip, heavy loading potential.
Yates Row (Underhand Grip Row)- slight torso incline; greater bicep activation.
Meadows Row (Landmine Barbell)- rotational row emphasizing lat stretch.
Machine-Based / Cable Exercises:
Seated Cable Row (Wide, Close, Neutral Grip Options)
Chest-Supported Row Machine
Hammer Strength Iso-Row Machine- unilateral loading potential.
Low Row Machine (with or without chest support)
Cable Face Pulls- targets upper traps and rear delts.
Dual-Cable Row (arms move independently)- encourages symmetrical strength.
Horizontal Pressing- Upper Body Push (Chest)
Primary Muscles: Pectoralis Major, Anterior Deltoids, Triceps Brachii
Movement Focus: Pushing a resistance away from the torso in a horizontal plane
Bodyweight Exercises:
Push-Up- foundational horizontal press.
Incline Push-Up- hands elevated; easier variation.
Decline Push-Up- feet elevated; greater upper chest activation.
Wide-Grip Push-Up- emphasizes chest over triceps.
Close-Grip Push-Up- increases triceps involvement.
Archer Push-Up- transitional movement toward unilateral pressing.
One-Arm Push-Up- advanced unilateral horizontal press.
Dumbbell Exercises:
Dumbbell Bench Press (Flat, Incline, Decline)
Dumbbell Floor Press- reduced range of motion; shoulder-friendly.
Dumbbell Neutral-Grip Press- safer for shoulders.
Dumbbell Fly (Flat or Incline)- chest isolation with stretch.
Single-Arm Dumbbell Press- promotes anti-rotation core control.
Crush Press (Dumbbells pressed together throughout)- constant chest tension.
Barbell Exercises:
Barbell Bench Press (Flat, Incline, Decline)
Close-Grip Bench Press- more engagement of triceps.
Spoto Press- paused just above chest; builds control.
Floor Press- limits range of motion; protects shoulders.
Reverse-Grip Bench Press- shifts emphasis to upper chest.
Smith Machine Bench Press- adds safety for solo lifters.
Machine-Based / Cable Exercises:
Chest Press Machine (Flat, Incline, Decline)
Pec Deck / Chest Fly Machine
Cable Chest Fly (Low to High, High to Low, Horizontal)
Seated Cable Press (Dual handle or single handle)
Hammer Strength Chest Press Machine
Cable Crossover- versatile with varied angles to target chest fibers.
Elbow Flexion (Biceps-Focused Movements)
Primary Muscles: Biceps Brachii, Brachialis, Brachioradialis
Movement Focus: Bending the elbow to bring the hand toward the shoulder
Bodyweight Exercises:
Isometric Towel Curl- static hold against tension (great for beginners or rehab)
Bodyweight Curl Using Rings or TRX- mimic a bicep curl with adjustable leverage
Dumbbell Exercises:
Dumbbell Bicep Curl (Seated or Standing)
Hammer Curl- neutral grip targets brachialis and forearms.
Incline Dumbbell Curl- emphasizes stretch at the bottom range.
Concentration Curl- strict isolation; seated, elbow on inner thigh.
Zottman Curl- combines supination and pronation for full arm development.
Cross-Body Hammer Curl- emphasizes brachialis and outer biceps.
Barbell / EZ-Bar Exercises:
Barbell Bicep Curl- classic mass builder.
EZ-Bar Curl- ergonomic grip reduces wrist strain.
Reverse Curl (Barbell or EZ-Bar)- targets brachioradialis.
Spider Curl (on incline bench or preacher bench)- strict form, full range.
21s (Partial + Full Range Curl Series)- high time-under-tension technique.
Machine-Based / Cable Exercises:
Cable Bicep Curl (Low Pulley, Dual Handle, or Bar Attachment)
Preacher Curl Machine
Cable Rope Hammer Curl
Bayesian Curl (Cable behind the body)- keeps tension through full range.
Arm Curl Machine (Seated or Standing)
Resistance Band Curl- home-friendly option mimicking cable tension.
Elbow Extension (Triceps-Focused Movements)
Primary Muscles: Triceps Brachii (Long, Lateral, and Medial Heads)
Movement Focus: Straightening the elbow to move the hand away from the shoulder
Bodyweight Exercises:
Push-Up (Narrow Grip)- emphasizes triceps.
Bench Dip / Chair Dip- targets triceps through bodyweight pressing.
Wall or Incline Close-Grip Push-Up- beginner-friendly variation.
Ring or TRX Triceps Extension- suspended bodyweight triceps press.
Bodyweight Skullcrusher (on bar or bench)- elbow-dominant movement pattern.
Dumbbell Exercises:
Overhead Dumbbell Triceps Extension (Single or Double Arm)
Dumbbell Skullcrushers (Lying Triceps Extensions)
Kickbacks- strict form isolates the triceps.
Incline Bench Dumbbell Kickbacks- improved isolation and range.
Barbell / EZ-Bar Exercises:
Close-Grip Barbell Bench Press- compound press with triceps focus.
EZ-Bar Skullcrushers- ergonomic grip for elbow comfort.
Barbell Overhead Triceps Extension- focuses on the long head of the triceps.
Floor Skullcrusher- limits range for joint-friendly control.
Machine-Based / Cable Exercises:
Cable Triceps Pushdown (Rope, Bar, or V-Grip Attachment)
Overhead Cable Triceps Extension- isolates the long head of the tricep.
Single-Arm Cable Kickback- high control, unilateral focus.
Triceps Dip Machine- safe way to load triceps without full bodyweight.
Resistance Band Pushdown- portable variation mimicking cable motion.
Reverse-Grip Cable Pushdown- targets medial head of triceps.
Lower Arm Accessory Movements- Flexors, Extensors, and Grip Strength
While often overlooked, the muscles of the forearm play a vital role in nearly every upper body movement. Strengthening the wrist flexors, extensors, and grip muscles improves performance in pulling, pressing, and carrying exercises and is essential for injury prevention, joint stability, and functional strength.
This section includes focused movements that train wrist control, enhance grip endurance, and support elbow and shoulder health. These exercises are especially valuable for athletes, lifters, climbers, first responders, and anyone recovering from or aiming to prevent overuse injuries in the lower arm.
Lower Arm- Forearm Flexors & Extensors (Wrist & Grip Control)
Primary Muscles:
Flexors: Flexor carpi radialis, flexor carpi ulnaris, palmaris longus, flexor digitorum superficialis/profundus.
Extensors: Extensor carpi radialis longus/brevis, extensor digitorum, extensor carpi ulnaris.
Movement Focus: Wrist flexion, extension, radial/ulnar deviation, and grip strength.
Wrist Flexion (Forearm Flexors):
Wrist Curls (Barbell or Dumbbells)- seated with forearms supported, palms up.
Cable Wrist Curls (Low Pulley)- controlled resistance throughout full ROM.
Resistance Band Wrist Flexion- practical home option.
Grip Squeeze with Soft Ball or Gripper- for endurance and rehab.
Reverse Farmer’s Carry (Palms up)- isometric loading of wrist flexors.
Wrist Extension (Forearm Extensors):
Reverse Wrist Curls (Barbell or Dumbbells)-seated with forearms supported, palms down.
Cable Reverse Wrist Curls- focused control for extensors.
Resistance Band Wrist Extension- scalable tension for rehab or accessory work.
Finger Tip Push-Ups (Advanced)- strengthens fingers and extensors under bodyweight.
Plate Pinch Hold with Wrist Tilt- isometric hold plus controlled extension challenge.
Grip Strength & Forearm Conditioning (Mixed Activation):
Farmer’s Carries (DB, KB, or Trap Bar)- full-arm and grip engagement.
Dead Hangs (Bar or Rings)- isometric grip and forearm control.
Towel or Fat Grip Pull-Ups- increased challenge for flexors and grip.
Wrist Roller (Rope and Weight)- both flexion and extension training.
Rice Bucket Exercises- high-rep resistance for fingers, wrists, and intrinsic hand muscles.
This section is especially helpful for:
Athletes and lifters needing stronger grip and wrist endurance.
Post-rehab clients recovering from wrist or elbow issues.
Occupational carryover for manual laborers, climbers, and first responders.
Trunk Rotation (Core-Focused Rotational Movements)
Primary Muscles: Obliques (Internal and External), Rectus Abdominis, Transverse Abdominis, Multifidus, Erector Spinae
Movement Focus: Rotating the torso around the spine or resisting rotational force
Bodyweight Exercises:
Russian Twists- seated rotation side to side; can be scaled with or without weight.
Cross-Body Mountain Climbers- dynamic core and hip involvement.
Bicycle Crunches- combines flexion and rotation.
Side Plank with Reach-Under- isometric + dynamic trunk rotation.
Twisting Sit-Ups- targets rectus and obliques simultaneously.
Bear Crawl with Rotation- anti-rotation and dynamic movement.
Dumbbell / Medicine Ball Exercises:
Russian Twists with Dumbbell or Medicine Ball
Standing Dumbbell Torso Twist- rotational control under load.
Med Ball Rotational Slams- explosive rotational power.
Med Ball Side Toss into Wall- trains power and reactive rotation.
Half-Kneeling Rotational Press (with DB or MB)- integrates core and shoulder stability.
Barbell / Landmine Exercises:
Landmine Rotations (“Full Contact Twists”)- controlled loaded rotation.
Landmine Rainbow Press- anti-rotation control with overhead path.
Landmine Lateral Lunge with Twist-multiplanar movement integration.
Standing Landmine Twist- combines core rotation with posture control.
Machine-Based / Cable Exercises:
Cable Woodchoppers (High to Low, Low to High)- full trunk rotation under resistance.
Cable Russian Twist (Seated or Standing)- consistent tension throughout range.
Rotational Cable Press (Pallof + Twist)- combines anti-rotation with dynamic twist.
Rotary Torso Machine- seated, controlled trunk rotation.
Resistance Band Woodchopper- effective home alternative to cable setup.
This list is not intended to cover every possible variation of every exercise, but rather to provide an overview of movement patterns and equipment options that can be used to build a well-rounded training program. Below are a few sample workouts that demonstrate how these exercises can be integrated into a balanced session.
If you're new to strength training, all of this might feel like learning a new language and that’s completely understandable. The goal of this guide is to give you options and empower you to get started. If you're unsure where to begin, consider seeking help from a qualified personal trainer. An experienced coach can assess your abilities and design a program tailored to your goals. Between this lesson on Exercise Selection and the companion piece on Strength Training Variables, you now have a solid foundation to begin building well-balanced, effective training sessions.
