Most strength training exercises have relatively straightforward names, such as the barbell bench press, leg extension, or triceps pushdown. As a veteran personal trainer, I really appreciate this as it makes it much easier for my clients to remember which exercises they’re supposed to be doing.
Some exercises are known by more than one name but, even then, they’re usually easy to identify. For example, prone triceps extensions and skull crushers are the same thing.
However, despite this, barely a day goes past without someone asking me, “What’s this exercise called?”
Things get even worse when talking about exercises named after people. While being recognized as the inventor of a unique exercise is an honor, the purpose of some of these movements is not easy to identify. Needless to say, this can cause a lot of confusion!
In this article, I reveal the 20 best strength training exercises named after famous lifters.
20 Best Strength Training Exercises Named After Famous Lifters
Don’t know your Nieder press from your Kroc row? Check out this A to Z of strength training exercises named after real people!
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1. Arnold Press
Target Muscles: Deltoids, serratus, triceps.
The Arnold press is named after legendary bodybuilder, movie star, and politician Arnold Schwarzenegger. This exercise combines overhead presses with a flye-type movement which, according to seven-time Mr. Olympia winner Schwarzenegger, provides the deltoids with a unique stimulus for growth.
Learn more about the Arnold Press in this in-depth guide.
2. Bradford Press
Target Muscles: Deltoids, trapezius, triceps.
Behind-the-neck presses are somewhat controversial, and some trainers believe they’re bad for your joints. However, they were a staple of shot putter Jim Bradford’s shoulder training, and he combined them with conventional overhead presses to create his signature exercise – the Bradford press.
Providing constant tension on the deltoids, trapezius, and triceps, this exercise does require good upper-body mobility, but if you can do it comfortably, you’ll be rewarded with a great shoulder workout.
Learn how to do Bradford presses here.
3. Hack Squat
Target Muscles: Quadriceps, hamstrings, gluteus maximus.
Most exercisers are familiar with machine hack squats. However, that exercise was originally performed with a barbell and is named after famous strongman and wrestler George Hackenschmidt. Hackenschmidt was well-known for his strong, muscular legs which he attributed to this challenging exercise.
Read more about barbell hack squats here.
4. Gironda Curls
Target Muscles: Biceps.
Vince “the Iron Guru” Gironda was one of the most innovative bodybuilding trainers in history. He used his unique training methods to help Larry Scott win the inaugural Mr. Olympia in 1965. Gironda famously looked for ways to make common exercises more effective, including his namesake biceps builder, the Gironda curl.
Steps:
- Hold a barbell with an underhand, shoulder-width grip.
- Lean back slightly to get a mild stretch in your biceps.
- Curl the weight up toward your shoulders, leaning forward from your hips as your elbows break 90 degrees.
- Smoothly reverse the movement and repeat.
5. Gironda Pull-Up
Target Muscles: Latissimus dorsi, trapezius, rhomboids, biceps.
Vertical pulling exercises like conventional pull-ups and lat pulldowns primarily work your latissimus dorsi or lats, which are the muscles on the side of your upper back. To hit the mid back, you’ll need to include rows in your workout. That is unless you do Gironda pull-ups, which challenge both the lats and mid-back simultaneously.
This exercise is much more challenging than regular pull-ups but it’s also a great time-saver as it works your entire back in one effective motion.
Related: The Vince Gironda 8×8 Method: High Volume Training for Maximum Muscle Growth
Steps:
- Hang from your pull-up bar with a neutral, overhand, or underhand grip as preferred.
- Bend your arms and, as you ascend, try to lean backward and look at the ceiling behind you.
- Pull your sternum (lower chest/upper abdomen) up to touch the bar.
- Descend slowly and repeat.
6. Hatfield Squat
Target Muscles: Quadriceps, hamstrings, gluteus maximus.
Fred “Dr. Squat” Hatfield was the first person to break the 1000-pound squat barrier. What makes this feat all the more impressive is that Hatfield was 45 when he set his record and only weighed 255 pounds. The Hatfield squat provides an effective way to expose your muscles to more weight than usual. As such, this exercise is an effective way to build barb-bending strength.
Learn how to do Hatfield squats in our detailed guide.
7. J.M. Press
Target Muscles: Triceps
The J.M. press is the best triceps exercise you are not currently doing! Combining a close-grip bench press with a barbell skull crusher, this unusual movement was invented by powerlifter J.M. Blakely, who held many bench press records in the late 1990s and early 2000s. Blakley used the J.M. press as his only accessory when he benched 300kg at a body weight of 140kg, proving just how effective this exercise can be.
Check out our guide to the J.M. press to learn how to do this incredible triceps builder.
8. Jefferson Deadlift
Target Muscles: Quadriceps, hamstrings, gluteus maximus, abductors, adductors.
The Jefferson deadlift is sometimes called the Jefferson squat or Jefferson lift. Named after famed circus strongman Charles Jefferson (1863-1911), this exercise will build functional lower body strength, size, and mobility. It combines deadlifts with a sort of split squat to work your legs in a whole new way.
You won’t see many people doing Jefferson deadlifts nowadays and that’s a shame because this is a hugely rewarding and worthwhile exercise.
Learn how to do Jefferson deadlifts here.
9. Kroc Row
Target Muscles: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, forearms.
Kroc rows are named after bodybuilder and powerlifter Mathew Kroczaleski, who after gender reassignment is now called Janae Marie Kroc. Kroc rows are done with help from the legs and back, allowing you to lift heavy weights for high reps. This builds muscle size and strength at the same time.
Kroc originally used this exercise as a powerlifting accessory exercise to improve deadlift strength. However, it’s since become popular with bodybuilders and other strength athletes.
Discover the secrets of Kroc rows in this detailed guide.
10. Meadows Row
Target Muscles: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, forearms.
The Meadows row was invented by John “Mountain Dog” Meadows, a famous bodybuilder and highly sought-after trainer. This row uses a landmine device to hit your upper back in the most unusual way. Sadly, John Meadows passed away in 2021. However, this exercise is a lasting reminder of his impact on the worldwide bodybuilding scene.
Learn how to do the Meadows row here.
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11. Neider Press
Target Muscles: Deltoids, pectoralis major, trapezius, rhomboids, biceps, triceps.
Like the Bradford press, the Neider Press was invented by an Olympic shot putter. Named after Bill Nieder, this explosive exercise builds upper body power, speed, and strength, making it a great choice for athletes from all sports. Adding this exercise to your push-day workout will take your training to a whole new level.
Learn how to master the Nieder press in this detailed guide.
12. Paloff Press
Target Muscles: Core.
The Pallof press is named after Bostonian physical therapist John Pallof. It’s an anti-rotation exercise that challenges your core. Unlike many conventional core exercises, this one involves no movement of your spine. Consequently, the Pallof press is a very lower back-friendly exercise. There are several Paloff press variations but, in my opinion, the original one is by far the best.
Learn how to do Pallof presses here.
13. Pendlay Row
Target Muscles: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, forearms.
Bodybuilders often say that you’ve got to row if you want your back to grow. However, conventional bent-over rows can be hard on your lower back and can even cause injuries. Pendlay rows, invented by USA weightlifting and powerlifting coach Glen Pendlay, provide your back with a brief rest between reps, making them both safer and more effective.
Pendlay rows are perfect for heavy-weight, low-rep sets, making them ideal for building brute strength and massive muscles.
Discover the secrets of Pendlay rows in this guide.
14. Reeves Deadlift
Target Muscles: Gluteus maximus, hamstrings, latissimus dorsi, trapezius, rhomboids, deltoids, forearms.
Steve Reeves was one of the first people to make the transition from bodybuilding to movie stardom. Famous for playing heroic roles in the 1950s and ’60s, Reeves’ physique was incredible, especially when you remember that he was 100% natural.
Like most of his contemporaries, Reeves mainly followed full-body workout plans, building his training around basic compound lifts. He credits the ultra-wide-grip Reeves deadlift for his famous V-taper.
Learn how to do the Reeves deadlift here.
15. Scott Curl
Target Muscles: Biceps.
The Scott curl is named after bodybuilder Larry Scott, winner of the first-ever Mr. Olympia championship. Scott was known for his massive, shapely arms which he attributed largely to this exercise. Many people call Scott curls by another name – Preacher curls. However, old-school lifters almost always called them Scott curls.
Find out more about Scott curls here.
16. Svend Press
Target Muscles: Pectoralis major, deltoids.
The Svend press is a very unusual upper-body exercise. With this move, it’s not the weight that matters but how hard you press your hands together. As such, it’s a great exercise for home workouts and provides a great finisher to any chest program.
The Svend press was invented by legendary Norwegian strongman, powerlifter, and bodybuilder Svend ‘Viking’ Karlsen, winner of the 2001 World’s Strongest Man.
Learn how to do the Svend press in this guide.
17. Yates Row
Target Muscles: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, forearms.
Conventional bent-over barbell rows put a lot of stress on your lower back. In addition, the angle of your torso significantly limits the amount of weight you can use. Six-time Mr. Olympia winner Dorian Yates discovered he could get a much better workout with a more upright torso, and the so-called Yates row was born.
The Yates row is easier on your lower back and allows you to lift heavier weights for more reps, making it a great way to build muscle size and strength simultaneously.
Check out this guide to the Yates row and learn how to do it correctly.
18. Z Press
Target Muscles: Deltoids, core, triceps.
Overhead presses are compulsory if you want to build big, strong shoulders. However, if you dream of taking your pressing game to the next level, the Z press will undoubtedly help. Named after legendary Lithuanian strongman Žydrūnas Savickas, this unique exercise is very challenging, but also one of the best ways to develop upper body strength.
The Z press is performed while sitting on the floor with your legs outstretched. This removes your lower body from the exercise and teaches you to stabilize heavy weights with your core.
Learn how to do the Z press in this informative guide.
19. Zercher Squat
Target Muscles: Quadriceps, hamstrings, gluteus maximus, core, biceps.
They say that necessity is the mother of invention, and some of the best exercises were born from that idea. Zercher squats came about when powerlifter Ed Zercher found himself without a squat rack to train in. Unable to get a heavily loaded barbell on his back, he held it in the crooks of his arms, instead.
You can do Zercher good mornings and Zercher farmer’s walks but, in my opinion, the original Zercher squat is the best Zercher exercise by far.
Master the Zercher squat here.
20. Zottman Curl
Target Muscles: Biceps, forearms.
Lifters throughout history have prized muscular strong arms. That’s why there are so many biceps and triceps exercises to choose from. One of the least well-known biceps builders is the Zottman curl, which is named after George Zottman, an American strongman from Philadelphia.
The Zottman targets both the biceps and forearms, making it a very time-efficient way to train your arms.
Learn how to do sleeve-busting Zottman curls here.
Closing Thoughts
So, there you have it – 20 strength training exercises named after famous lifters. From Arnold’s iconic shoulder press to Zottman’s unique biceps curl, these strength moves offer a taste of bodybuilding and strongman history and can be incorporated into almost any training routine.
So, grab some weights, pick your favorite exercise (or a few!), and follow in the footsteps of some legendary lifters.
Can you think of any other exercises named after famous lifters? Share them in the comments section below!
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