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Bodypart Exercise Suggestions

Click on the exercise name to see its description.

• This section of the Ball State University site provides detailed exercise descriptions and video clips sorted by muscle group.

FULL BODY
Clean and Press * Deadlift * Farmer's Walk * Log Pressing * Overhead Squat * Power Snatch * Sandbags * Sled Pulling * Squat * Stone Lifting * Tire Flipping

LEGS
Box Squats * Clean and Press * Deadlift * Farmer's Walk * Front Squat * Good Mornings * Hip Belt Squats * Jefferson Lift * Leg Curl * Leg Extension * Leg Press * Log Pressing * Lunge * Overhead Squat * Romanian Deadlift * Sandbags * Sled Pulling * Squat * Stiff-legged Deadlift * Stone Lifting * Tire Flipping * Zane Blaster Squats * Zercher Squats

BACK
Bent-over Barbell Row * Cajin Rows * Chins * Close-grip Pulldown * Deadlift * Dimel Deadlift * Good Mornings * Hyperextension * Jefferson Lift * Log Pressing * One-arm Dumbbell Row * One-arm Cable Lat Pull * One-arm Overhead Cable Pull * Pullover — Stiff-arm or Straight-arm * Racing Dive Rows * Row Machine * Sandbags * Seated Lat Row — Low Pull * Stone Lifting * Tire Flipping * Upright Rows * Wide-grip Pulldown

CHEST
Bench Press * Bradford Press * Cable Crossover * Dip — Freehand or Triceps Press Machine * Dumbbell Fly * Dumbbell Press * Gironda Neck Press * One-arm Cable Crossover * Pullover — Stiff-arm or Straight-arm

SHOULDERS
Bradford Press * Clean and Press * Dip — Freehand or Triceps Press Machine * Dumbbell Shrug * Hise Shrug * Lateral Raise — Front, Hammer Plate Raise * Lateral Raise — Bent-over * Lateral Raise — Side Arm * Log Pressing * Lying Lateral Raise Front* Lying Lateral Raise Rear * Military Press * Overhead Press * Press-Behind-Neck * Rubber Tubing — Rotator Cuff Work * Sandbags * Smith Press Behind Neck * Upright Rows

BICEPS
Chins * Curls * Tick Tocks — Cajin Rocks

TRICEPS
Close-grip Bench Press * Dip — Freehand or Triceps Press Machine * Gironda Power Pushdowns * Lying Triceps Extension * Pulley Pushdown

FOREARMS
Bar Hang * Farmer's Walk * Tick Tocks — Cajin Rocks * Wrist Curl — Reverse Wrist Curl

ABDOMINALS
Abdominals * Crunch * Frog Crunch * Gironda Leg Raise * Hanging Leg Raise * Leg Raise * Roman Chair Situp * Rope Tuck

CALVES
Calf Raise Calf Training