Weight Plate Exercises

Barbell Standing Shoulders Press

Intermediate · pectorals and trapezius

• Chest
• Shoulders
• Upper arms
• Waist

Barbell Standing Wide Military Press

Intermediate · deltoids

• Shoulders
• Upper arms
• Waist

Barbell Stiff Leg Good Morning

Intermediate · calves, glutes, hamstrings, and trapezius

• Back
• Lower legs
• Upper legs

Barbell Stiff Legged Deadlift

Intermediate · erector spinae, glutes, and hamstrings

• Back
• Lower legs
• Upper legs

Barbell Straight Leg Deadlift

Intermediate · erector spinae, glutes, and hamstrings

• Lower legs
• Upper legs
• Waist

Barbell Strict Curl

Intermediate · biceps

• Shoulders
• Upper arms

Barbell Suitcase Carry

Intermediate · erector spinae, glutes, hamstrings, and quadriceps

• Lower legs
• Shoulders
• Upper legs
• Waist

Barbell Sumo Deadlift

Intermediate · glutes, hamstrings, quadriceps, and trapezius

• Lower legs
• Upper legs

Barbell Sumo Squat

Intermediate · adductors, glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Barbell Thruster

Advanced · deltoids, glutes, hamstrings, and quadriceps

• Lower legs
• Shoulders
• Upper legs
• Waist

Barbell Wide Grip Upright Row

Intermediate · deltoids

• Back
• Lower arms
• Lower legs
• Shoulders
• Upper arms
• Upper legs
• Waist

Barbell Wide Shrug

Intermediate · trapezius

• Back

Barbell Z Press

Advanced · deltoids

• Back
• Shoulders
• Upper arms

Burpee Over The Bar

Advanced · glutes, hamstrings, and quadriceps

• Back
• Chest
• Lower legs
• Shoulders
• Upper legs
• Waist

Cheat Curl

Intermediate · biceps

• Shoulders
• Upper arms

EZ Barbell Standing Wrist Curl

Intermediate · forearms

• Lower arms
• Upper arms

EZ-Bar Deadlift With Biceps Curl

Intermediate · biceps, erector spinae, glutes, hamstrings, and quadriceps

• Lower legs
• Upper arms
• Waist

EZ-Barbell Anti-Gravity Press

Intermediate · pectorals and triceps

• Chest
• Shoulders
• Upper arms
• Waist

EZ-Barbell Standing Wide Grip Biceps Curl

Intermediate · biceps

• Upper arms

Landmine Floor One Arm Chest Fly

Intermediate · pectorals

• Chest
• Shoulders

Landmine Lateral Raise

Intermediate · deltoids

• Shoulders

Lever Belt Squat

Intermediate · glutes, hamstrings, and quadriceps

• Lower legs
• Upper legs

Lever Bent Over Neutral Grip Row With Chest Support

Beginner · lats and trapezius

• Back
• Shoulders
• Upper arms
• Waist

Lever Bent Over Single Arm Wide Grip Row With Chest Support

Intermediate · lats and trapezius

• Back
• Shoulders
• Upper arms
• Waist

Lever Bent Over Wide Grip Row With Chest Support

Intermediate · lats and trapezius

• Back
• Shoulders

Lever Incline Fly

Beginner · pectorals

• Chest

Lever Lateral Pulldown Plate Loaded

Beginner · lats and trapezius

• Back
• Shoulders
• Upper arms

Lever Lateral Raise Plate Loaded

Beginner · deltoids

• Shoulders

Lever Low Row Plate Loaded

Beginner · lats and trapezius

• Back

Lever Neck Left Side Flexion Plate Loaded

Intermediate · trapezius

• Back
• Shoulders
• Waist

Lever One Arm Lateral High Row

Beginner · lats and trapezius

• Back

Lever One Arm Lateral Wide Pulldown Plate Loaded

Beginner · lats and trapezius

• Back
• Shoulders

Lever One Arm Low Row Plate Loaded

Beginner · lats and trapezius

• Back
• Shoulders
• Upper arms

Lever Preacher Curl Plate Loaded

Intermediate · biceps

• Upper arms

Lever Pronated Grip Seated Row Plate Loaded

Beginner · lats, rhomboids, and trapezius

• Back
• Shoulders
• Upper arms

Lever Pronated Grip Seated Scapular Retraction Shrug Plate Loaded

Beginner · rhomboids and trapezius

• Back

Lever Pullover Plate Loaded

Intermediate · lats and pectorals

• Back

Lever Reverse Grip High Row Plate Loaded

Intermediate · lats and trapezius

• Back
• Shoulders
• Upper arms

Lever Reverse Grip Lateral Pulldown Plate Loaded

Intermediate · lats, rhomboids, and trapezius

• Back
• Shoulders
• Upper arms

Lever Reverse Hyperextension Plate Loaded

Intermediate · glutes and hamstrings

• Back
• Hips
• Lower legs

Lever Seated Bent Over Rear Delt Fly

Intermediate · deltoids

• Back
• Shoulders

Lever Seated Single Arm Wide Lat Pulldown

Beginner · lats and trapezius

• Back

Lever Seated Single Leg Calf Raise Plate Loaded

Intermediate · calves

• Lower legs

Lever Seated Wide Pulldown Plate Loaded

Intermediate · lats and trapezius

• Back

Lever Shoulder Press Plate Loaded

Intermediate · deltoids

• Shoulders

Lever Shrug Plate Loaded

Beginner · trapezius

• Back
• Shoulders

Lever Single Arm Reverse Grip High Row Plate Loaded

Beginner · lats and trapezius

• Back
• Shoulders
• Upper arms

Lever Single Arm Shoulder Press Plate Loaded VE

Beginner · deltoids