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Dumbbell Squat, Single Dumbbell
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

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

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views: 27135

Elastic Band Shoulder Bridge, One Leg
target muscles: Gluteus Maximus    type: auxiliary

until knee, hips and shoulders are aligned. Return, donīt let hips rest. Repeat. Continue with opposite side. read more

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views: 11475

No Equipment Front Bend
target muscles: Splenius    type: static

slightly forward. Hold stretch. read more

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views: 13111

Chair Shoulder Circling
target muscles: Trapezius, Upper    type: auxiliary

in circular motion forward / backward. read more

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views: 11380

Barbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

to raise barbell up as high as possible. Return and repeat. read more

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(3 user ratings)
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views: 19540

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

until thighs are about parallel to floor while letting dumbbell travel downward alongside body. Keep arm extended and use other arm to balance postion. Return, keep knees slightly flexed and repeat. read more

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(1 user rating)
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views: 42761

Dumbbell Dead Lift, Stiff Legs
target muscles: Hamstrings,  Erector Spinae    type: basic

lower torso. Keep back straight. Move dumbells toward toetips. Knees may flex slightly. Return, optionally extend knees. Flex shoulders in upper position. Repeat. read more

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views: 44328

Barbell Squat, Overhead
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and hip, move hip backward and knees forward until thighs are parallel to floor. Viewed from the side the arms now remain about perpendicular to floor Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(1 user rating)
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views: 26010

Dumbbell Row, Incline
target muscles: Back, General,  Rhomboids    type: auxiliary

upward by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

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(3 user ratings)
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views: 36808

Bodyweight Only Chin-up
target muscles: Brachialis,  Latissimus Dorsi    type: basic

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

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(3 user ratings)
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views: 43535

Fitness Ball Front Raise, Seated
target muscles: Deltoid, Anterior    type: auxiliary

up until upper arms are parallel to floor. Return and repeat. read more

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(3 user ratings)
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views: 10664

Dumbbell Rear Lateral Raise, Incline, One Arm
target muscles: Deltoid, Posterior    type: auxiliary

up until upper arm is parallel to floor or slightly higher. Return and repeat. read more

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(3 user ratings)
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views: 23546

Barbell Bench Press, Decline
target muscles: Pectoralis Major, Sternal    type: auxiliary

until elbows reach height of shoulders or bench. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 29365

Fixed Bar Fixed Bar, Straight Arm
target muscles: Pectoralis Major, Sternal    type: static

in opposite direction of fixed arm. Hold stretch. read more

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(3 user ratings)
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views: 12649

Barbell Roll-out
target muscles: Rectus Abdominis,  Hip Flexors    type: auxiliary

away until arms are extended out to front. Let torso follow motion. Maintain core tension while hips extend. Slowly move down as far as possible. Return by flexing waist and hips. Repeat. read more

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(3 user ratings)
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views: 32732

Water Bottles Lunge
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knee of rear leg is just above floor. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

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(2 user ratings)
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views: 10919

No Equipment Standing
target muscles: Rectus Abdominis    type: static

and arch back while moving arms back as far as possible. read more

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(4 user ratings)
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views: 8957

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

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

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(4 user ratings)
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views: 57431

Barbell Concentration Curl
target muscles: Brachialis    type: basic

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

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(2 user ratings)
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views: 17567

Dumbbell Lateral Raise
target muscles: Deltoid, Lateral    type: basic

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

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(8 user ratings)
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views: 59323