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Dumbbell Reverse Fly, Bent-over
target muscles: Deltoid, Posterior    type: auxiliary

to sides until elbows are slightly higher than shoulders. Keep upper arms perpendicular to body and elbows pointing up. Return and repeat. read more

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(9 user ratings)
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views: 228994

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

rated:  
(28 user ratings)
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views
views: 223247

Barbell Good Morning Exercise
target muscles: Hamstrings,  Erector Spinae    type: auxiliary

back hips to lower upper body until parallel to floor. Return and repeat. read more

rated:  
(15 user ratings)
comments
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views: 221164

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

travelling along thighs toward waist. Flex back and shoulders and keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

rated:  
(20 user ratings)
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views
views: 212808

Barbell Dead Lift
target muscles: Erector Spinae,  Gluteus Maximus    type: basic

and hip, move hip backward down and knees forward until barbell reaches lower knees. Keep back straight and look ahead. Return by extending knees and hips. At top of motion flex shoulders and upper back. Repeat. read more

rated:  
(12 user ratings)
comments
views
views: 195087

Dumbbell Renegade Row, Push-up
target muscles: Back, General,  Pectoralis Major, Sternal,  Triceps Brachii    type: basic

dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up. read more

rated:  
(15 user ratings)
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views: 163208

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

and hip, move hip backward and knees forward until legs are flexed right-angled. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

rated:  
(11 user ratings)
comments
views
views: 160534

Dumbbell Renegade Row
target muscles: Back, General,  Obliques,  Rectus Abdominis    type: basic

dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position and repeat with opposite side. Repeat procedure. read more

rated:  
(11 user ratings)
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views: 159828

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

rated:  
(8 user ratings)
comments
views
views: 158994

No Equipment Lunge, Straight Leg
target muscles: Gastrocnemius    type: static

of front leg to move body forward down. Hold stretch. Continue with opposite side. read more

rated:  
(9 user ratings)
comments
views
views: 149233

Water Bottles Shoulder Press, Standing
target muscles: Deltoid, Anterior    type: basic

up over head. At top of motion keep arms slightly flexed. Return and repeat. read more

rated:  
(10 user ratings)
comments
views
views: 147382

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

lower torso. Keep back straight. Move barbell toward toetips. Slightly flex knees. Return, optionally extend knees. Flex shoulders in upper position. Repeat. read more

rated:  
(15 user ratings)
comments
views
views: 145950

Lever Butterfly Reverse
target muscles: Rhomboids,  Deltoid, Posterior    type: auxiliary

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

rated:  
(7 user ratings)
comments
views
views: 126447

Lever Seated Calf Press
target muscles: Soleus    type: auxiliary

to to raise heels up as high as possible. Return until calves are slightly stretched. Repeat. read more

rated:  
(10 user ratings)
comments
views
views: 112546

Bodyweight Only 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

rated:  
(7 user ratings)
comments
views
views: 112115

Cable Pushdown, Reverse Grip
target muscles: Triceps Brachii    type: auxiliary

extend arms while elbows remain in position. Return until lower arms are just above parallel to floor. Repeat. read more

rated:  
(8 user ratings)
comments
views
views: 110748

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

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

rated:  
(8 user ratings)
comments
views
views: 106430

Table Dip
target muscles: Triceps Brachii    type: basic

to lower body until elbow are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

rated:  
(6 user ratings)
comments
views
views: 104714

Monkeybars Dip, Narrow Grip
target muscles: Triceps Brachii    type: basic

by flexing arms about right-angled. Lean slightly forward and keep elbows close to torso, pointing backward. Return, keep arms slightly flexed. Repeat. read more

rated:  
(9 user ratings)
comments
views
views: 100543

No Equipment Standing, Bent-over
target muscles: Erector Spinae    type: static

torso further down. Hold stretch. read more

rated:  
(7 user ratings)
comments
views
views: 99057

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