A Useful Guide To Weight Lifting Exercises

Weight Lifting Exercises
Weight lifting exercises form an important part in giving a good and healthy physique. This is because they constantly stimulate the growth of muscles by tearing the muscle fiber which in turn forces them to grow stronger.

The main areas that are to be focused while performing Weight lift exercise are chest, arm, back and lower body. Now let us view some of the commonly practiced weight lifting workouts:

7 List Of Weight Lifting Exercises

Bench Press

Bench Press

This weight lifting exercise is performed by laying flat on a bench with the face up and pushing a bar attached to a weight away from the chest in the upward direction.The muscles which are exercised in this workout are the upper and lower back muscles, triceps, front deltoids and traps. Usually a dumbbell or a bench press machine is used in performing this exercise.

Bent-Over Row

Bent-Over Row

This exercise is performed by leaning over and holding a weight with one hand or in both hands and by pulling it upwards to the abdomen region. This exercise involves the workout of forearms, biceps, rear deltoids and traps. A t-bar machine, bar bell, dumbbell can be used to perform this exercise.

Upright Row

Upright Row

Upright Row is accomplished by standing and holding a weight that is hanging down in the hands and by lifting the hands towards the collarbone.Usually a cable machine or Smith machine, dumbbell is used to perform this exercise. The upper back, trapezius muscles, triceps and forearms get the workout from this exercise.

Leg Extension

Leg Extension

Leg extension is performed while seated and by lifting a weight in front of the body with the feet. This is used to strengthen the muscles surrounding the knees. A leg extension machine or a cable machine can be used to perform this workout.

Seated Calf Rise

Seated Calf Rise

Seated calf rise is performed by resting a weight on the knees and lifting it. The main area which undergoes exercise for this workout is the calves and soleus muscle. A calf raise machine or a leg press machine is usually used for this workout.

Also Read

How To Build Muscle On The Thighs And Legs
Tips On Building Arm Muscles
How To Build Arm Muscles For Wrestling
How To Build Muscle As A Teen

Back Extension

Back Extension

By lying face down on an angled bench with the hips supported and the heels held by pad one can bend down the waist and can straighten up in a repeated manner to perform the back extension.The glutes are exercised here by performing the back extension. A Roman chair or a back extension machine is used for performing this exercise.

Dead Lift

Dead Lift

It is performed by squatting down and lifting a weight from the floor until the hands straighten up. The weights can be held in one hand or with one hand down and another hand up to prevent dropping. The major areas that gets workout from this exercise are lower back, glutes, lats and trapezius. Usually a barbell, trap bar is used for performing the Dead lift.

By performing the above mentioned weight lifting exercises it is possible the major muscles in the body are worked out and the muscles are strengthened to a great extent.