Weight Lifting Muscle Chart

Weight Lifting Muscle Chart. Body Muscle Chart for all the classic workouts. Which types of muscles have you been working on?

The Crunch and the Reverse Crunch

The crunch and the reverse crunch work two different possible groups. The crunch works the upper portion of your rectus abdominis, the muscles that make up your abs. The reverse crunch works the lower portion of your rectus abdominis.

The Bicep Curl

The bicep curl works your biceps and your forearms. For this to be really effective, make sure you do not engage any other muscle; your forearms should be the only part of your body that moves!


This works your triceps muscles, the muscles along the back of your arms. Make sure you do not engage your shoulder muscles when doing this. Your elbows should lift to at most 90 degrees, any higher and you would be using your shoulders to help.

Body Muscle Chart: Lateral Pulldown

This works your latissimus dorsi, the muscles along the sides of your back. It also works the back of your shoulders and your upper back.

Body Muscle Chart: The Raise

There are two variations of this: one with a vertical torso and the other with a horizontal torso. With a vertical torso, you would be working your vertical, anterior and medial deltoids. With a horizontal torso, you would be working your rear deltoids.

Body Muscle Chart: Shoulder Press

This works several muscle groups at the same time: the front and sides of your shoulders, the triceps, the upper trapezius (that is, the muscles behind your neck)

Types of Muscles worked: The Row

The row works your biceps, upper-back muscles, mid-back muscles and your shoulders. Use a weights machine to avoid back injury.

Types of Muscles worked: The Squat

The squat works your quadriceps, glutes, calves, core muscles (lower back and abs area).

Types of Muscles worked: The Lunge

The lunge works your glutes, hamstrings, quadriceps and calves.

Weight Lifting Muscle Chart: Chest Fly and Chest Press

These work your pectoralis major and pectoralis minor. More on how to build chest muscles fast.

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