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Strength-Training Exercises



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Water Bottles Lateral Raise
target muscles: Deltoid, Lateral    type: basic

up to sides until upper arms are parallel to floor. Keep elbows fixed throughout motion. Return and repeat. read more

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(1 user rating)
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views: 32901

Bodyweight Only Dip, Triceps
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 38873

Bodyweight Only Knee Raise, Parallel Bars
target muscles: Rectus Abdominis,  Hip Flexors    type: auxiliary

and knees to raise thighs up as far as possible. Flexing waist to raise hip slightly at upper point of motion will shift workload to abs. Slowly return and repeat. read more

rated:  
(2 user ratings)
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views: 34600

Weight Plate Triceps Extension, Seated
target muscles: Triceps Brachii    type: auxiliary

plate behind head as far down as possible while keeping elbows in position. Return by extending arms to starting point. Repeat. read more

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(3 user ratings)
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views: 46793

Lever Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, bend ankles and repeat. read more

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(3 user ratings)
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views: 23801

Bench Push-up, Incline
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 17422

Cable Biceps Curl, Opposing
target muscles: Biceps Brachii    type: auxiliary

flex both arms to pull stirrups toward shoulders. Keep elbows in position. Return, keep arms slightly flexed, repeat. read more

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(1 user rating)
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views: 25294

Ez-Bar Preacher Curl
target muscles: Brachialis    type: auxiliary

to raise bar toward shoulders until forearms are in vertical position. Return, keep arms slightly flexed. Repeat. read more

rated:  
(4 user ratings)
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views: 23216

Bodyweight Only Pull-up
target muscles: Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

rated:  
(8 user ratings)
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views
views: 52108

Dumbbell Internal Rotation, Lying
target muscles: Subscapularis    type: auxiliary

rotate shoulder to raise dumbbell across waist. Return and repeat. Switch position and continue with opposite side. read more

rated:  
(2 user ratings)
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views: 27830

Cable Hip Adduction, Standing
target muscles: Hip Adductors    type: auxiliary

stack until it crosses other leg. Return and repeat. Turn around and continue with opposite side. read more

rated:  
(2 user ratings)
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views
views: 26623

Broomstick Twist
target muscles: Obliques    type: auxiliary

from side to side. Keep hips stable and look ahead. read more

rated:  
(2 user ratings)
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views
views: 32157

Dumbbell Triceps Extension, Standing, One Arm
target muscles: Triceps Brachii    type: basic

behind head as far as possible. Return and repeat. Continue with opposite site. read more

rated:  
(3 user ratings)
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views
views: 28855

Dumbbell Hammer Curl, Standing
target muscles: Brachioradialis    type: auxiliary

to raise dumbbells toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

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(6 user ratings)
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views: 43859

Bodyweight Only Airplane Pose
target muscles: Gluteus Maximus    type: basic

to bend torso over. Keep back straight. Simultaneously move leg up behind until head, torso and leg are horizontally aligned. read more

rated:  
(3 user ratings)
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views
views: 37514

Lever Crunch, Seated
target muscles: Rectus Abdominis    type: basic

waist to let elbows and knees move towards each other. Return and repeat. read more

rated:  
(3 user ratings)
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views
views: 27289

Dumbbell Shoulder Press, Standing
target muscles: Deltoid, Anterior    type: basic

up over head. Keep arms slightly flexed. Return until dumbbells are besides head. Repeat. read more

rated:  
(3 user ratings)
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views
views: 50972

Dumbbell Fly, Incline
target muscles: Pectoralis Major, Clavicular    type: auxiliary

to sides in a circular motion until elbows reach height of bench pad. Return, donīt let dumbbell collide at top of motion. Return. read more

rated:  
(4 user ratings)
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views
views: 46281

Dumbbell Upright Row
target muscles: Deltoid, Lateral    type: basic

up to shoulders. Keep elbows above wrists. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views
views: 33346

Cable Lat Pulldown, Rear
target muscles: Latissimus Dorsi    type: basic

behind neck. Lean slightly forward to prevent bar from hitting head. Return, keep arms slightly flexed and repeat. read more

rated:  
(1 user rating)
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views
views: 42872

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