. .

 

 
No Equipment Standing
target muscles: Rectus Abdominis    type: static

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

rated:  
(4 user ratings)
comments
views
views: 8302

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

rated:  
(4 user ratings)
comments
views
views: 54443

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

rated:  
(2 user ratings)
comments
views
views: 16583

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

rated:  
(8 user ratings)
comments
views
views: 56378

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

rated:  
(3 user ratings)
comments
views
views: 18249

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

rated:  
(7 user ratings)
comments
views
views: 29514

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)
comments
views
views: 11918

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

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

rated:  
(3 user ratings)
comments
views
views: 9886

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

rated:  
(7 user ratings)
comments
views
views: 28392

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

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

rated:  
(4 user ratings)
comments
views
views: 18016

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)
comments
views
views: 51281

Sled Leg Press 45°
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until lower legs are parallel to floor. Return, keep knees slighty flexed and repeat. read more

rated:  
(3 user ratings)
comments
views
views: 25170

Cable Row, Bent over
target muscles: Back, General    type: basic

toward belly. Let elbows travel close besides torso. Return, keep arms slightly bent. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 25406

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

rated:  
(1 user rating)
comments
views
views: 17313

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

rated:  
(1 user rating)
comments
views
views: 11758

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)
comments
views
views: 22078

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

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

rated:  
(1 user rating)
comments
views
views: 9756

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

rated:  
(1 user rating)
comments
views
views: 8210

Mat Crunch, Side
target muscles: Obliques    type: auxiliary

twist waist to raise upper body to one side. Keep lumbar spine on mat. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 15966

Aero Step Squat, Coordination, Split
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knees are about parallel to floor. Keep back straight, flex hips and move backward to keep knees above feet. Remain in lower position for a moment. Return, keep legs slightly flexed. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 12347