Complete Compilation of Weightlifting Exercises (Page 1)
Muscle Group	Muscle	Exercise	How is it Executed?
Neck
	Anterior	Neck Machine	Sitting on the Machine, Grasping the Handles and Moving the Head Forward
		Cable Head-Harness	Strap the Harness into the Cable Machine on a High Pulley and Move the Head Forward
	Lateral	Neck Machine	Sitting on the Machine, Grasping the Handles and Moving the Head Sideways
		Cable Head-Harness	Strap the Harness into the Cable Machine on a High Pulley and Move the Head Sideways
	Posterior	Neck Machine	Sitting on the Machine, Grasping the Handles and Moving the Head Backwards
		Cable Head-Harness	Strap the Harness into the Cable Machine on a High Pulley and Move the Head Backwards
Back
	Traps	Barbell Shruggs	Pick up Barbell and Shrug Shoulder Upwards
		Trap-Bar Shruggs	Pick up Trap-Bar and Shrug Shoulder Upwards
		Dumbbell Shruggs	Pick up Dumbbells and Shrug Shoulder Upwards
		Hanging Power Cleans	Start with Your Arms Straight with a Pronated Grip and Barbell at Waist, Explosively Curl the Up to the Top of Your Shoulders and Catch at Chest Level
		Upright Rows	Grab the weight with a close grip with palms facing the body and raise it up to the chin while letting elbows flare out to the sides (You can use: barbells, dumbbells, cables, etc.)
	Lats	Chin-ups	Grab a Stationary Bar Above Your Head and Pull Yourself Until Your Chin Rises Above the Bar, All While Trying to Maximize Emphasis on Lat Muscles
		Wide Grip Chin-ups	Grab a Stationary Bar Above Your Head with a Wide Grip and Pull Yourself Until Your Chin Rises Above the Bar, All While Trying to Maximize Emphasis on Lat Muscles
		Lat Pull-Downs	Sit Down on the Machine and Grab the Lat-Pulldown Bar, Pull the Bar Down to Your Shoulders, either in Front of Your Head, or Behind
		Wide Grip Lat Pull-Downs	Sit Down on the Machine and Grab the Lat-Pulldown Bar with a Wide Grip, Pull the Bar Down to Your Shoulders, either in Front of Your Head, or Behind
		Machine Pull-Overs	Sit Down on the Machine, and Grab the Bar and Pull it Through the Machines Range of Motion
		Barbell Pull-Overs	Lie Down on your Upper Back Perpendicular To and On a Bench, Support Yourself with Your Legs Also.  Lift the Bar Above your Chest, Slowly Bring it Behind Your Head While Keeping Your Arms Straight.  Then, Bring it Back Up.
		Dumbbell Pull-Overs	Lie Down on your Upper Back Perpendicular To and On a Bench, Support Yourself with Your Legs Also.  Lift the Dumbbell Above your Chest, Slowly Bring it Behind Your Head While Keeping Your Arms Straight.  Then, Bring it Back Up.
		Cable Pull-Overs	Grip a Bar Attached to a High Pulley and Lower Down to Slightly Above Shoulder Height.  Pull the Bar Down to Your Waist While Contracting Your Lat Muscles.  Tip:  Lower Head While in the "Strectch" Position, and Raise Head While Contracted
	Rhomboids	Barbell Rows	Pick up a Barbell, Bend at the Knees and Lean Forward (be sure to keep your back straight), Then, Pull the Bar to Your Body and Lower
		Dumbbell Rows	Pick up a Dumbbell, Put One Knee on a Bench, and the Hand of the Side in Front of Your Knee on the Bench.  Lean Forward and Pull the Dumbbell Towards Your Body
		Machine Rows	Sit Down on the Machine and Pull the Bar Towards Your Body
		T-Bar Rows	Stand on the Machine, Bend Knees, Lean Forward (be sure to keep your back straight), Grab the Bars, and Pull Towards Your Body
		Seated Cable Rows	Sit Down on the Bench, Brace Yourself with Your Legs, and Pull the Bar Towards Your Body
	Erector Spinae	Deadlifts	Squat down, keep back slightly arched, stand up with the weight while keeping your shoulders back; lower the same way
		Back Extensions-Roman Chair	Place the back of your ankles under the pad, rest your upper legs/abdomen on the pad, then lower while keeping back slightly arched
		Back Extensions-Machine	Sit down on the machine, rest upper back against pad and extend backward while keeping your back slightly arched
Shoulders
	Whole Shoulders	Military Press In-Front of Head	Grad a Barbell and push it from chin level (in front of head) until your arms are fully extended, lower, and repeat (You can do this seated, standing, in a smith machine, etc.)
		Military Press Behind Head	Grab a Barbell and push it up from (behind your head) until your arms are fully extended, lower, and repeat (You can do this seated, standing, in a smith machine, etc.)
		Dumbell Military Press	Grab some Dumbbells and push them up until your arms are fully extended and then lower them and repeat ;  follow a triangular path, wide at bottom of exercise and together at top (You can do this seated, standing, in a smith machine, etc.)
		Arnold Press	Grab some Dumbbells and push them up until your arms are fully extended and then lower them while rotating your grip (rotate again on the way up) and repeat ;  follow a triangular path, wide at bottom of exercise and together at top (You can do this seated or standing)
		Double Cable Press	Lower the pulley of a double cable machine to the bottom position and press the weight in a triangular direction
	Anterior	Barbell Raise	Grab a light barbell with palms facing your body and raise to about shoulder level, lower, and repeat
		Single or Double Dumbbell Raise	Grab one or two dumbbells with palms facing your body and raise them up to shoulder level and lower
		Single or Double Cable Raise	Grab either a single or bar attachment of a low cable machine, straddle the cable and raise it up to shoulder level and lower
	Lateral	Single or Double Dumbbell Raise	Grab one or two dumbbells and raise them to the sides to shoulder level, lower, and repeat
		Single or Double Cable Raise	Grab one or two cables (cross your body with the cables) raise them to the sides to shoulder level, lower, and repeat
		Machine Raises	Sit down on machine, put elbows and upper arms under the pad and raise them to the sides to about shoulder level
	Posterior	Seated Dumbbell Raise	Grab a pair of dumbbells, sit down, lean forward and raise the weight to the back to shoulder level
		Bent-Over Dumbbell Raise	Grab either a pair of dumbbells or low cables, bend the knees a bit, lean forward and raise the weight to the back to shoulder level
		Machine	Sit down on machine, grab the handles, and go through the movement of the machine as far as you can
	Rotator Cuff	Lying Dumbbell Rotation	Grab a dumbbell and lie down on your side, bend elbow 90 degrees and rest it on the bench;  start with the weight close to your chest, then lower until your arm is parallel to the floor and raise back up
		Machine	Place elbow on pads, grab the handle and follow through the movement of the machine as far as possible in both ways