Share Your Favorite Exercise for Each Body Part

We can all learn from each other. Maybe we can incorporate exercises that we haven’t done before or don’t do much into our routines. They can be exercises that you enjoy doing the most, don’t have to be the most effective, they can be combination of both. For compound exercise, just mention the muscle group that it targets the most. Feel free to include more specific muscle groups like calves, lower back, rear delt, etc. I am not gonna do it. For me:

Quads: Vertical Leg Press
Can really hit and burn those quads if positioning correctly.

Hams: Dumbbell Romanian Deadlift
Amazing and very underrated. One of the highest rated exercises ever. Probably only saw 5 guys doing it other than me in my lifting career.

Core: Russian Twist on Decline Bench

Chest: Dumbbell Incline Press
Yes I am a huge advocate for dumbbells

Back: Dumbbell Pullover
Great classic bodybuilding exercise. Prefer pullover machine to eliminate chest and arms involvement, but none of my gyms have it.

Triceps: Skullcrusher on Incline Bench

Biceps: Rope Curl

Shoulders: Seated Dumbbell Shoulder Press

Shoulders: Tradition Standing Military Press couples with Kettlebell Crucifix holds

Back: High rep dumbbell/Barbell rows

Quads: Goblet Squats

Hams/Glutes: Weighted back extensions or banded GHR

Low Back: banded reverse hyper and slow eccentric deadlifts

I wish my gym had reverse hyper machine. It looks like an amazing exercise to isolate the lower back

Quads: squats

Hams: Ham curls

Core: Planks

Chest: Inc DB Press

Back: Chin-ups

Triceps: CG Swiss bar press

Biceps: Hammer curl

Shoulders: OHP

Quads: Bulgarian spilt squats
Hamstrings: stiff leg deadlift
Back: pull-ups for width, cable rows for thickness
Chest: incline DB press
Shoulders: Landmine press
Biceps: spider curls
Triceps: DB skullcrushers
Core: ab wheel rollouts
Forearms: reverse curls

To make this more interesting, I am posting both my favourite and hated movements (favourite / hated)

Quads: Heavy Prowler / Front Squat

Hams: Big Deficit (>3") SLDL / GHR

Core: Army drags / Dragon Fly

Chest: Bench / Floor flye

Back: Atlas stones / Chest supported row

Triceps: Rope pulldown / Dick’s Press (can fuck right off)

Biceps: Preachers / the curl where you lay flat on the bench with your arms 90 degrees to you, cant remember what it’s called

Shoulders: Log / lat raise on those lat raise machines

Last time I hit a set of DB RDL’s, I pinched my my foreskin with laser accuracy. Painful as fuck. I thought it had started to bleed. It bruised up immediately.

I actually had to phone my missus, just to give her a heads up as I didn’t want her to think I’d been up to no good!

Anyway…

Chest - Dips
Back - Oly Ring Chins
Shoulders - Iso dynamic lateral raises/OHP
Quads - Front squat/ssb
Biceps - high rep light DB curls
Hams - BARBELL RDLs😉
Triceps - Double tricep kickbacks

5 Likes

Quads: front squat

Hams: Ham curls

Core: f’n none man, hate core work

Chest: Incline cable flies

Back: seated cable row / high rep db row

Triceps: CG bench

Biceps: EZ bar curls and cable curls with rope are a tie

Shoulders: OHP

Quads-Safety Squat Bar Squat
Hams-GHR
Chest-Weighted Dips
Shoulders-Seated PBTN
Upper Back-DB Rows
Triceps-DB or EZ Bar Pullovers
Biceps-Thick Bar Curls

Mine doesn’t. I make one. That’s why I said banded.

1 Like

Quads: Squats
Back: Squats
Triceps : Squats
Biceps: Squats
Chest: Squats
Shoulders: Squats
Hamstrings: Squats
Forearms: Squats
Ass: Squats
Abs: Squats
Hands: Squats

:wink:

4 Likes

Lol how did that happen

Delts: lateral raises
Chest: Incline db press
Mid back: Seated Cable Row (close 2nd place, smith machine bent over row)
Lats: prone lat pulldown
Quads: back squats
Hams: leg curl (close 2n place, db rdl)
Biceps: I like every single kind of curl, but my favorites are the standing cable curl and the bilateral-to-alternating db curl
Triceps: Rope pushdown
Glutes: heavy Bb rdl (I tend to feel these more in my glutes than in my hams)

Favorite:

Chest: BB bench press
Back: pull ups
Hams: standard DL
Biceps: chin ups
triceps: dips
Quads: Back squat
Shoulders: BB overhead press

Least favorite:
Chest: Flys
Back: bent over row
Hams: Leg curls
Biceps: preacher curls
triceps: kick backs
Quads: leg press
Shoulders: lat raises

Kegel do not try this at home if not XX chromosome. We have no kids and you guys are to blame for making me feel more comfortable in my skin so gotta work muscles

Quads: High rep back squats with elevated heels

Hams: GHR with bands.

Core: AB Roller

Chest: Weighted Dips with a pause at the bottom, placing your upper body parallel to the ground

Back: Upper back = heavy rack pulls, Lats = Chin Ups

Triceps: Rope Pushdowns

Biceps: Heavy Chin Ups

Shoulders: Press + Lateral Raises

1 Like

Quads: heels elevated front squats, but also - leg extensions…sue me.

Hams: RDLs

Calves: One legged calf raise holding a DB

Chest: Incline DB press

Back: Weighted Pull-ups

Shoulders: Lateral Raise

Biceps: One arm preacher cable Curls

Triceps: PJR Pullovers

Abs: HLR

Back - one arm barbell rows, Meadows rows
Chest - incline barbell press
Quads - squats with torso upright, feet forward in the smith machine
Hams - good mornings with emphasis on the stretch on the negative
Biceps - no preference
Triceps - dips or any similar variation
Shoulders - any kind of raises

Apparently the good morning is called a good morning because it looks similar to getting out of bed.

I don’t quite get that, so I assume it is actually some weird reference to bending over and something a prison officer might do to you.

1 Like

Quads: Front squats, Smith machine squats, Bulgarian split squats

Glutes: Cable pull through, Db romanian deadlift

Hammies: leg curl with single leg negative (start off with two, as you are lowering use one leg), Romanian deadlifts.

Back:
T Bar rows, Chest supported rows, Neutral grip lat pulldown

Biceps:
ez bar curls

Triceps:
Close grip bench

Chest:
Shallow incline dumbell press

Shoulders:
Seated db press, leaning lateral raises