9 Effective Open And Closed Kinetic Chain Exercises

The pectoralis major, the largest muscle in the anterior chest wall, is the primary focus of the bench press.

Bench Press

The muscles at the front of your arms, the biceps brachii, brachialis, and brachioradialis, are the focus of bicep curls.

Bicep Curls

Open-chain quad exercises include seated leg extensions. They are using the muscles in the front thighs.

Seated Leg Extensions

The pectoral muscles of the chest are the primary target of the chest fly exercise. They affect the shoulders and arms as well.

Chest Fly

The back of the leg is the specific objective of hamstring curls. It encompasses the calf and hamstring muscles.

Hamstring Curls

The Latissimus Dorsi muscle, which greatly stabilises the neck, back, shoulders, and hips, is the target of lateral pull-downs.

Lateral Pull Downs

Push-ups are a type of functional exercise that target the muscles in the arms, shoulders, chest, and core.

Push Ups

Pull-ups strengthen the muscles in the upper back, neck, shoulders, and spine. They enhance the general strength and fitness of the body.


The most well-known compound closed-chain exercise is the squat. They work on many muscle groups, including the quadriceps, calves, and glutes.