Download Primary Lifts and the Muscles Worked

Primary Lifts and the Muscles Worked
Lift Types
Primary Muscle(s)
Bench Press
Lat Pull downs
Power Cleans
Pectorals/Lower Deltoid
Latissimus Dorsi
Erector Spinae/Quads/Gluteals
Seated Press (back)
Incline Press
Bicep Curls
Tricep Press/Extension
Upright Rowing
Good Mornings (fwd)
Bent Knee Crushes
Hip Flexors (bent knee)
Pullovers (Bent)
Deadlift
Posterior Deltoid/Triceps
Upper Pectorals/Lower Delt.
Biceps/Brachialis
Triceps
Trapezius
Eractae Spinae/Gluteals
Rectus Abdominis
Psoas/Iliac/
Rectus Abdominis
Gluteus Maximus
Quadriceps (all 4)/Gluteals
Quadriceps (all 4)/Gluteals
Quadriceps (all 4)
Hamstrings
Gastrocnemius/Soleus
Gluteus Medius
Adductor Magnus
Pectorals
Erector Spinae
Rectus Abdominis/
Psoas/Iliacus
Latissimus Dorsi
Erector Spinae/Quadriceps
Reverse Barbell Curls
Tricep Pushdowns
Seated Leg Press
Brachialis/Biceps
Triceps
Quadriceps/Gluteals
Hip Extensors
Squat
Front Lunges
Leg Extensions
Leg Curls
Heel Raises
Hip Abductors
Hip Adductors
Push-Ups
Back Hyperextensions
Incline Leg Raises
Secondary Muscle(s)
Triceps
Biceps/Posterior Deltoids
Biceps/Forearms/
Gastrocnemius
Upper Pectorals/Trapezius
Triceps/Lower Pectorals
Forearms
Forearms
Deltoids/Biceps/Forearms
Hamstrings
Psoas/Iliacus
N/A
Hamstrings
Hamstrings/Erectae Spinae
Hamstrings/Gastrocnemieus
N/A
Gastrocnemius/Gluteals
Flexor Hallucis/Flex.Digitorum
N/A
N/A
Serratus Anterior/Triceps
Gluteals/hamstrings/Trapezius
N/A
Deltoids/Forearms
Upper Back/Hamstrings/
Hip Extensors
Forearms
Forearms
Hamstrings
Exercise and Muscle Guide
V-Ups
Front Shoulder
(anterior deltoids)
Behind the neck press
dumb bell raises
Sides
(obliques)
Side Bends
Bench press
Standing/Seated Twists
Front of Arm
Calf
(biceps)
Dumb Bell/Bar Bell Curl
Preacher Curl
(gastrocnemius)
Standing/Seated
Toe Raise
Concentration Curl
Forearm
Wrist Curl
Reverse Curl
Chest
(pectorals)
Bench Press
Incline Press
Dumb Bell Flyes
Decline press
Bent Arm Pull Over
Push Up
Stomach
(Abdominals)
Bent Knee Sit Up
Partial Sit Up
Leg Raises (bent leg)
Rear Shoulder
(posterior deltoids)
Bent Over
Dumb Bell Raises
Back of Arm
(triceps)
Straight Leg Deadlift
Regular Deadlift
Back Hyperextension
Good Morning Exercise
Buttock
(Gluteal)
Squat
Lunge
Power Clean
Back
(Lattisimus Dorsi)
Regular, Wide Grip
Pull Down
Bent Over Row
Pull Up
Upper Back
(Trapezius)
Shoulder Shrug
Up Right Row
Power Clean
Thigh
(quadriceps)
Squat
Leg Extension
Leg Press
Lunge
Power Clean
Back of Thigh
(hamstrings)
Leg Curl