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Dumbbell Hammer Curl, Standing
target muscles: Brachioradialis    type: auxiliary

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

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(6 user ratings)
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views: 45792

Bodyweight Only Airplane Pose
target muscles: Gluteus Maximus    type: basic

to bend torso over. Keep back straight. Simultaneously move leg up behind until head, torso and leg are horizontally aligned. read more

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(3 user ratings)
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views: 41631

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

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

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(3 user ratings)
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views: 53878

Dumbbell Fly, Incline
target muscles: Pectoralis Major, Clavicular    type: auxiliary

to sides in a circular motion until elbows reach height of bench pad. Return, donīt let dumbbell collide at top of motion. Return. read more

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(4 user ratings)
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views: 48388

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

up to shoulders. Keep elbows above wrists. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 34923

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

extend arm while elbow remains in position. Return until lower arm is just above parallel to floor. Repeat. read more

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(1 user rating)
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views: 20415

Dumbbell External Rotation, Bent-over
target muscles: Infraspinatus,  Deltoid, Posterior    type: auxiliary

rotate upper arms until forarms point forward. Return and repeat. read more

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(1 user rating)
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views: 58783

Dumbbell Triceps Extension, Seated
target muscles: Triceps Brachii    type: auxiliary

far down behind head. Keep elbows in position. Return and repeat. read more

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(1 user rating)
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views: 16659

Dumbbell Concentration Curl, Bent-over
target muscles: Biceps Brachii    type: auxiliary

raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat. Continue with opposite side, read more

rated:  
(1 user rating)
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views: 33966

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

up above head. Keep arms slightly bent. Return until hands are besides head again. Repeat. read more

rated:  
(1 user rating)
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views: 20626

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

arms to raise bar toward chest. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views
views: 26469

Flat Bench Standing, Bench
target muscles: Hamstrings    type: static

leg and with back straight lean forward. Hold stretch. Continue with opposite side. read more

rated:  
(2 user ratings)
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views: 11440

Mat Bridge, Supine, Leg Extension
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until shoulders, hips and knees are aligned. Then extend one leg. Shortly keep position. Return and repeat. Continue with opposite side. read more

rated:  
(3 user ratings)
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views: 30525

Barbell Spider Curl
target muscles: Brachialis    type: auxiliary

up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views: 17227

Dumbbell External Rotation, Lying
target muscles: Infraspinatus    type: auxiliary

rotate shoulder to raise dumbbell. Return and repeat. Switch position and continue with opposite side. read more

rated:  
(5 user ratings)
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views: 30171

Dumbbell Spider Curl
target muscles: Brachialis    type: auxiliary

up until arms are fully lexed. Slowly return, keep arms slightly flexed. Repeat. Continue with opposite arm. read more

rated:  
(2 user ratings)
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views
views: 21022

Cable Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

from pulley. Return and repeat. Turn around and continue with opposite side. read more

rated:  
(1 user rating)
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views: 22470

Lever Leg Curl, Lying
target muscles: Hamstrings    type: auxiliary

to raise lever toward bottom until lower legs are in vertical postion. Return, keep knees slightly flexed and repeaet. read more

rated:  
(2 user ratings)
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views: 24625

Indoor Cardio Elliptical Crosstrainer
target muscles: Gluteus Maximus,  Quadriceps    type: basic

with moderate speed. read more

rated:  
(2 user ratings)
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views: 20605

Water Bottles Curl, Standing
target muscles: Biceps Brachii    type: basic

arm to raise dumbbell toward chest. Keep elbow in position. Return while flexing other arm. Repeat. read more

rated:  
(1 user rating)
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views: 21352