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

behind neck. Lean slightly forward to prevent bar from hitting head. Return, keep arms slightly flexed and repeat. read more

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(1 user rating)
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views: 45254

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: 34924

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: 20420

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: 58784

Bodyweight Only Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

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(4 user ratings)
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views: 15107

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

until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat. read more

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(4 user ratings)
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views: 38579

Mat Twist, Lying
target muscles: Obliques    type: auxiliary

to lower legs to one side until thighs touch floor. Twist to other side. Repeat. read more

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(3 user ratings)
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views: 25296

Dumbbell Reverse Fly, Seated, Bent Over
target muscles: Deltoid, Posterior    type: auxiliary

raise both arms until dumbbells reach height of shoulders. Return and repeat. read more

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(2 user ratings)
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views: 45666

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

toward costal arch until elbows pass torso. Keep elbows close to body. Return, keep arms slightly flexed and repeat. read more

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(4 user ratings)
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views: 26745

Lever Rear Delt Row, T-Bar, Bent Over
target muscles: Deltoid, Posterior    type: basic

up, with upper arms perpendicular to torso, until elbows pass shoulders. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

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(2 user ratings)
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views: 22047

Cable Standing Fly Upright
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to sides of waist. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

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(4 user ratings)
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views: 46235

Mat Push-up, Close
target muscles: Triceps Brachii    type: basic

to lower body toward floor until elbows are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 24286

Mat Push-up
target muscles: Pectoralis Major, Sternal    type: basic

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

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(2 user ratings)
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views: 29199

Cable Crunch, Seated
target muscles: Rectus Abdominis    type: auxiliary

to bend torso forward as far as possible. Keep hips in position. Return and repeat. read more

rated:  
(6 user ratings)
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views
views: 30934

Table Row, Bodyweight
target muscles: Back, General    type: basic

up until chest reaches table. Return until body is just before reaching floor. Repeat. read more

rated:  
(2 user ratings)
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views
views: 29490

No Equipment Behind Head
target muscles: Triceps Brachii    type: static

toward head. Hold stretch. Continue with opposite side. read more

rated:  
(2 user ratings)
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views: 9166

Dumbbell Concentration Curl
target muscles: Brachialis    type: basic

raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat. read more

rated:  
(4 user ratings)
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views: 31872

Bodyweight Only Hyperextension
target muscles: Erector Spinae    type: basic

to raise torso until body is straight. Return and repeat. read more

rated:  
(4 user ratings)
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views: 47373

Dumbbell Side Bend, 45°
target muscles: Obliques    type: auxiliary

to raise torso. Return by bending waist to lower torso. Repeat. Turn around and continue with opposite side. read more

rated:  
(3 user ratings)
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views: 23588

Cable Front Pulldown, Straight Arms
target muscles: Latissimus Dorsi    type: auxiliary

down until attachment reaches thighs or hand are besides thighs. Return to starting position and repeat. read more

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(3 user ratings)
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views: 52760