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Bench Dip, Bench
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 20254

Mat Leg Extension, Supine
target muscles: Quadriceps    type: auxiliary

leg, keep knee in position. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 17948

Mat Hip Raise, Supine, One Leg
target muscles: Gluteus Maximus,  Hamstrings    type: auxiliary

until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 25893

Smith Press Bench Press, Decline
target muscles: Pectoralis Major, Sternal    type: basic

until elbows reach height of shoulders respectively bench. Return, keep elbows slightly flexed, repeat. read more

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(1 user rating)
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views: 21030

Monkeybars Split Squat
target muscles: Quadriceps    type: basic

until front leg is flexed right-angled. Return, keep legs slightly flexed. Repeat. read more

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(1 user rating)
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views: 9227

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

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(1 user rating)
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views: 42638

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

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

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(3 user ratings)
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views: 32280

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)
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views: 15391

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: 13742

Cable Triceps Extension, Incline
target muscles: Triceps Brachii    type: auxiliary

completely. Return and repeat. read more

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(1 user rating)
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views: 16377

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)
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views: 23458

Aero Step Squat, Coordination, Split
target muscles: Gluteus Maximus,  Quadriceps    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)
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views: 15687

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

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

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(2 user ratings)
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views: 27633

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)
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views: 20360

Aero Step Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

leg to side as high as possible. Keep balance. Return and repeat. Continue with opposite side. read more

rated:  
(3 user ratings)
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views: 13548

Dumbbell Zottman Curl
target muscles: Biceps Brachii,  Brachioradialis    type: auxiliary

flex arms to raise dumbbells toward shoulders. In upper position rotate forearms inside to let palms face down. Slowly return, keep arms slightly flexed and turn forearms outside to return to starting position. Repeat. read more

rated:  
(7 user ratings)
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views: 52276

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

to upper chest. Lean slight backward without hyperexending lower back. Return, keep arms slightly flexed and repeat. read more

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(7 user ratings)
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views: 76333

Lever Back Extension, Seated
target muscles: Erector Spinae    type: basic

Bend hips to lean forward. Keep back straight. Return until back is slightly arched. Repeat. read more

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(5 user ratings)
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views: 29008

Dumbbell Row, Bent-over
target muscles: Back, General,  Rhomboids    type: basic

up 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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(5 user ratings)
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views: 58813

Mat Chinnies
target muscles: Obliques    type: auxiliary

spine in direction of either leg. Let opposite elbow travel toward knee while pulling thigh toward head until elbow reaches knee. Return while twisting to other side. Repeat. read more

rated:  
(3 user ratings)
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views: 32148