The bench press is one of the most iconic and widely performed exercises in the gym. It’s simple but incredibly effective, focusing primarily on developing chest strength, with secondary benefits for the triceps and shoulders.

The incline dumbbell press is a variant of the classic bench press, but it shifts the focus toward the upper part of the chest (pectoralis major, clavicular head). It’s a fantastic exercise for individuals who want to develop a fuller, well-balanced chest.

The bicep curl is one of the most straightforward and effective exercises for isolating and growing your biceps. Whether you're using a barbell, dumbbells, or a machine, this exercise provides targeted stimulation to your upper arms.

The hammer curl is a variation of the traditional bicep curl, where the palms face each other (neutral grip). This exercise places greater emphasis on the brachialis muscle, which lies underneath the biceps, and the brachioradialis, a muscle in the forearms.

The lat pulldown is a popular exercise that primarily targets the latissimus dorsi, the large muscles in your back. It also engages the biceps and shoulders as secondary muscles.

Back rows are a staple compound movement for strengthening the entire back, including the lats, traps, and rhomboids. Rows can be performed using a barbell, dumbbells, or machines, and can vary in terms of grip width and angle.

Tricep extensions are a great isolation movement that targets the triceps, the large muscles on the back of the arms. There are several variations, including overhead, rope, and skull crushers.

The skull crusher (also called lying tricep extensions) is an advanced tricep exercise that isolates the triceps, providing deep muscle activation for growth.

The shoulder press is an excellent compound exercise for building upper body strength. It targets the deltoids (shoulders) but also engages the triceps and upper chest.

The lateral raise is an isolation exercise that primarily targets the middle deltoid, the muscle that gives the shoulders their rounded appearance. It is often performed using dumbbells or resistance bands.