Weight training exercises


Browse the Fitstream collection of weight training exercises for building muscle mass, strength levels and enhancing sporting performance. Complete with illustrations, videos and instructions on how to integrate as part of your fitness regime. 

Squat Thumbnail

Barbell Squat

The squat is a fundamental weight training exercise for building strength, mass sports performance and long-term health.

  • Primary Muscle: Quadriceps
  • Secondary Muscle(s): Calves, Hamstrings
Bench Press Thumbnail

Bench Press

The bench press is a fundamental barbell exercise, notoriously used for bragging rights and as a bench mark of strength. It is an excellent upper-body exercise primarily targeting the chest and shoulders and is one of the great Olympic strength lifts for developing upper body mass, strength and power.

  • Primary Muscle: Chest
  • Secondary Muscle(s): Shoulders, Triceps
Bent-Over Row Thumbnail

Bent Over Row

The barbell bent over row is a fundamental exerise that develops strong back muscles.

  • Primary Muscle: Back
  • Secondary Muscle(s): Biceps, Shoulders
Barbell Curl Thumbnail

Biceps Curl

Develop biceps size and strength with this basic isolation exercise.

  • Primary Muscle: Biceps
  • Secondary Muscle(s): Forearms
Clean and Jerk Thumbnail

Clean and Jerk

The clean and jerk is an advanced Olympic lift and one of the most effective and all encompassing strength and performance exercises available.

  • Primary Muscle: Quadriceps
  • Secondary Muscle(s): Hamstrings, Calves, Abdominals, Chest, Back, Forearms, Triceps, Shoulders, Biceps
Deadlift Thumbnail


The barbell deadlift exercise is a highly recommend weight training exercise for those wanting to build muscle mass, strength and power. The deadliest movement gives great bang for the buck and works the body from head to toe.

  • Primary Muscle: Back
  • Secondary Muscle(s): Forearms, Calves, Hamstrings, Quadriceps
Dumbbell Pullover Thumbnail

Dumbbell Pullover

The dumbbell pullover is a classic bodybuilding exercise that targets the upper body with particular focus on the chest muscles.

  • Primary Muscle: Chest
  • Secondary Muscle(s): Shoulders, Triceps, Back
Shoulder Press Thumb

Dumbbell Shoulder Press

An essential isolation exercise for building shoulder size and strength in bodybuilding and weight training.

  • Primary Muscle: Shoulders
  • Secondary Muscle(s): Triceps
Kettlebell Farmers Walk Thumb

Farmer's Walk

The Farmer's Walk is an old school exercise that builds grip strength and endurance.

  • Primary Muscle: Forearms
  • Secondary Muscle(s): Back, Abdominals, Legs
Hammer Thumb

Hammer Curl

The dumbbell hammer curl is a basic weight training exercise for the biceps muscle.

  • Primary Muscle: Biceps
  • Secondary Muscle(s): None
Overhead Lunge Thumbnail

Overhead Lunge

The overhead lunge is an advanced weighted lunge movement for excellent lower body development and shoulder strength.

  • Primary Muscle: Quadriceps
  • Secondary Muscle(s): Shoulders, Abdominals
Overhead Squat Thumbnail

Overhead Squat

The overhead squat is an advanced weight training movement that is a true test of midline control and develops impressive athleticism, power and speed skills.

  • Primary Muscle: Quadriceps
  • Secondary Muscle(s): Shoulders, Triceps, Back, Abdominals, Calves, Hamstrings
Renegade Row Thumbnail

Renegade Row

The renegade row builds serious abdominal and upper-body strength that will particularly develop the core.

  • Primary Muscle: Abdominals
  • Secondary Muscle(s): Biceps, Triceps, Back, Chest
Rope Pulls Thumbnail

Sled Pulls

Sled pulls are a brutal functional exercise that hits the upper body, developing both aerobic and anaerobic capacity and targeting the back, shoulders, biceps and grip muscles.

  • Primary Muscle: Back
  • Secondary Muscle(s): Biceps, Shoulders, Forearms
Tire Flip Thumbnail

Tire Flip

A classic strongman exercise and all round functional strength builder - the tire flip is a great addition to your strength and conditioning training routine.

  • Primary Muscle: Quadriceps
  • Secondary Muscle(s): Shoulders, Triceps, Forearms, Back, Chest, Abdominals, Calves, Hamstrings
Triceps Extension Thumb

Triceps Extension

A weight training exercise to target the triceps muscle.

  • Primary Muscle: Triceps
  • Secondary Muscle(s): None
Weighted Step-up Thumbnail

Weighted Step-up

The Weighted Step-up is a useful alternative exercise to the squat and is effective in building leg strength, power and cardiovascular abilities.

  • Primary Muscle: Quadriceps
  • Secondary Muscle(s): Hamstrings

Weight training for fitness

Weight training involves lifting and moving weighted objects in order to develop strength and muscle mass. 

If you've surpassed basic bodyweight training and needing that extra challenge to continue building a stronger, fitter, healthier body then weight training is the perfect choice.

Benefits of weight training

  • Stronger, fitter body
  • Increased muscle mass and definition

Weight training equipment

Commonly used weight training equipment is outlined below - 

  • Olympic / standard weight training bar
  • Olympic standard dumbbell bar / fixed weight dumbbells 
  • Weight plates
  • Bumper plates (takes impact, allows you to drop the bar)
  • Bar collars, to lock plates in place securely
  • Bench (flat or with incline, decline capabilities)
  • Squat stands
  • Power rack


Always consult your GP before undertaking any form of weight loss, fitness or exercise

Our commitment

Fitstream is committed to working with best-in-class fitness equipment, rigorously tested and constructed to withstand heavy daily use by the world's most demanding fitness enthusiasts.


We don't believe in choosing between Olympic lifting, calisthenics or gymnastics. We choose fitness. Well-rounded and capable physiques forged from diversity, intensity and dedication.

Fitstream is for everyday people wanting good health and an elite physique that not only looks amazing, but can perform too, using tools & techniques that are beautifully primitive, yet brutally effective.

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