8 Effective Open And Closed Kinetic Chain Exercises

Bench Press

Bench press focuses on the anterior chest wall's biggest muscle, the pectoralis major. This open-chain kinetic workout trains shoulders and triceps.

Bicep Curls

Front-arm muscles biceps brachii, brachialis, and brachioradialis are targeted during bicep curls. Open-chain kinetic exercises are great for arm strength.

Seated Leg Extensions

Sitting leg extensions are open-chain quad workouts. They exercise the front thighs. These also strengthen knee ligaments like open-chain knee workouts.

Chest Fly

During the chest fly exercise, the pectoral muscles of the chest are the primary focus of attention. They also have an effect on the shoulders and arms of the shoulders.

Hamstring Curls

The rear of the leg is the precise area that is targeted by hamstring curls. Both the hamstrings and the calf muscles are included in this.

Lateral Pull Downs

Lateral pull-downs stabilize the neck, back, shoulders, and hips by targeting the Latissimus Dorsi muscle. They also use biceps and traps.

Push Ups

Push-ups are functional workouts that target the chest, arms, shoulders, and core. Closed-chain shoulder workouts strengthen the upper body and core.


Perform pull-ups to strengthen the muscles in your upper back, neck, shoulders, and spine. They contribute to bettering the general strength and fitness levels of the body.