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Dumbbell Spider Curl
target muscles: Brachialis    type: auxiliary

up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat. Continue with opposite arm. read more

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(2 user ratings)
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views: 23530

Cable Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

from pulley. Return and repeat. Turn around and continue with opposite side. read more

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(1 user rating)
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views: 25918

Lever Leg Curl, Lying
target muscles: Hamstrings    type: auxiliary

to raise lever toward bottom until lower legs are in vertical postion. Return, keep knees slightly flexed and repeaet. read more

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(2 user ratings)
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views: 28513

Indoor Cardio Elliptical Crosstrainer
target muscles: Gluteus Maximus,  Quadriceps    type: basic

with moderate speed. read more

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(2 user ratings)
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views: 22970

Water Bottles Curl, Standing
target muscles: Biceps Brachii    type: basic

arm to raise dumbbell toward chest. Keep elbow in position. Return while flexing other arm. Repeat. read more

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(1 user rating)
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views: 23844

Dumbbell Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat. read more

rated:  
(4 user ratings)
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views: 42634

Bodyweight Only Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

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(4 user ratings)
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views: 17765

Mat Twist, Lying
target muscles: Obliques    type: auxiliary

to lower legs to one side until thighs touch floor. Twist to other side. Repeat. read more

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(3 user ratings)
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views: 28678

Mat Push-up
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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(2 user ratings)
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views: 31799

Cable Crunch, Seated
target muscles: Rectus Abdominis    type: auxiliary

to bend torso forward as far as possible. Keep hips in position. Return and repeat. read more

rated:  
(6 user ratings)
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views: 34366

Table Row, Bodyweight
target muscles: Back, General    type: basic

up until chest reaches table. Return until body is just before reaching floor. Repeat. read more

rated:  
(2 user ratings)
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views
views: 33335

No Equipment Behind Head
target muscles: Triceps Brachii    type: static

toward head. Hold stretch. Continue with opposite side. read more

rated:  
(2 user ratings)
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views
views: 10784

Dumbbell Concentration Curl
target muscles: Brachialis    type: basic

raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat. read more

rated:  
(4 user ratings)
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views: 34682

Dumbbell Reverse Fly, Seated, Bent Over
target muscles: Deltoid, Posterior    type: auxiliary

raise both arms until dumbbells reach height of shoulders. Return and repeat. read more

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(2 user ratings)
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views
views: 49896

Smith Press Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

toward costal arch until elbows pass torso. Keep elbows close to body. Return, keep arms slightly flexed and repeat. read more

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(4 user ratings)
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views: 32177

Lever Rear Delt Row, T-Bar, Bent Over
target muscles: Deltoid, Posterior    type: basic

up, with upper arms perpendicular to torso, until elbows pass shoulders. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

rated:  
(2 user ratings)
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views: 25055

Cable Standing Fly Upright
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to sides of waist. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

rated:  
(4 user ratings)
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views: 51104

Mat Push-up, Close
target muscles: Triceps Brachii    type: basic

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

rated:  
(2 user ratings)
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views: 26890

Cable Arm Adduction
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to side of body. Keep elbow fixed. Return and repeat. read more

rated:  
(3 user ratings)
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views: 56190

Ez-Bar Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

to costal arch. Keep elbow close to body. Return, keep arms slightly flexed. Repeat. read more

rated:  
(7 user ratings)
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views
views: 33055