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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: 13547

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: 10918

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: 63891

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: 20514

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: 65923

Barbell Bench Press
target muscles: Pectoralis Major, Sternal    type: basic

toward chest until elbows reach height of shoulders or bench. Press barbell up, keep arms slightly flexed. Repeat. read more

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(21 user ratings)
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views: 270008

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

to upper chest. Keep elbows above wrists. Return, keep arms slightly flexed. Repeat. read more

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(8 user ratings)
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views: 47849

Cable Reverse Fly, Standing
target muscles: Rhomboids,  Deltoid, Posterior    type: auxiliary

behind in circular motion until elbow are behind back. Bring shoulder blades together. Return and repeat. read more

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(5 user ratings)
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views: 188037

Barbell Wrist Extension
target muscles: Hand Extensors    type: auxiliary

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

rated:  
(3 user ratings)
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views: 14934

Cable Preacher Curl, Underhand Grip
target muscles: Brachialis    type: auxiliary

arms. Keep upper arms on pad. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 13468

Mat Elbow Pushdown, Supine
target muscles: Back, General    type: basic

and rear shoulders and push elbows "into floor" to try to lift back slightly off mat. Simulteneously lift hips. Return and repeat. read more

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(3 user ratings)
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views: 23043

Ez-Bar Pull Over
target muscles: Pectoralis Major, Sternal    type: auxiliary

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

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(7 user ratings)
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views: 35181

Lever Seated Hip Adduction
target muscles: Hip Adductors    type: auxiliary

toward each other. Donīt let levers collide. Return and repeat. read more

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(4 user ratings)
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views: 22301

Barbell Biceps Curl, Standing
target muscles: Biceps Brachii    type: basic

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

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(7 user ratings)
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views: 33510

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

to upper chest. Return, keep arms slightly flexed. Repeat. read more

rated:  
(6 user ratings)
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views: 58183

Cable External Rotation, Seated
target muscles: Infraspinatus    type: auxiliary

rotate shoulder and pull stirrup away from pulley. Keep elbow in position. Return and repeat. Turn around and continue with opposite side. read more

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(1 user rating)
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views: 23108

Tube Row, Standing, Wide
target muscles: Deltoid, Lateral    type: auxiliary

arms up until parallel to floor. Let elbows point to sides. In upper position align elbows and shoulders. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 15076

Cable Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely, keep elbow fixed. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
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views: 27302

Cable Triceps Extension, Lying, One Arm
target muscles: Triceps Brachii    type: auxiliary

completely. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 13482

Monkeybars Dip īn Kick
target muscles: Triceps Brachii    type: auxiliary

about right-angled to lower body. Simultaneusly lean forward and move legs backward. Extend arms to push body up and kick legs to front. Return and repeat. read more

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(1 user rating)
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views: 10816