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Lever Seated Hip Abduction
target muscles: Hip Abductors    type: auxiliary

away from each other as far as possible. Return and repeat. read more

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(2 user ratings)
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views: 15815

Water Bottles 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

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(2 user ratings)
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views: 9942

No Equipment Standing
target muscles: Rectus Abdominis    type: static

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

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(4 user ratings)
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views: 8243

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

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(4 user ratings)
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views: 54229

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

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(3 user ratings)
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views: 18145

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

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(7 user ratings)
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views: 29368

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)
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views: 11831

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

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

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(3 user ratings)
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views: 9817

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

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(7 user ratings)
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views: 28254

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)
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views: 17863

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)
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views: 51094

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

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

rated:  
(2 user ratings)
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views: 18900

Lever Butterfly
target muscles: Pectoralis Major, Sternal    type: auxiliary

together. Return until elbows and shoulders describe a line and repeat. read more

rated:  
(2 user ratings)
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views: 30730

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: 6502

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

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(3 user ratings)
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views: 25035

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: 25197

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

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(1 user rating)
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views: 17196

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

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(1 user rating)
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views: 11680

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)
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views: 21958

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: 9689