. .

 

 
Mat Hip Raise, Lateral
target muscles: Obliques    type: auxiliary

Return until body is slightly arched. Repeat. read more

rated:  
(4 user ratings)
comments
views
views: 31123

Elastic Band Shoulder Press, Standing
target muscles: Deltoid, Anterior    type: basic

up over head. Keep elbows slightly flexed. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 19592

Cable Pushdown
target muscles: Triceps Brachii    type: basic

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

rated:  
(4 user ratings)
comments
views
views: 34134

Cable Curl, Standing, Rope
target muscles: Brachioradialis    type: auxiliary

arms to pull rope toward chest. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 17123

Cable Upright Row, One Arm
target muscles: Deltoid, Lateral    type: auxiliary

toward corresponding shoulder. Always keep elbow above wristand hold wrist loose to let it be flexed while pulling up. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
comments
views
views: 15894

Dumbbell Triceps Extension, Lying, One Arm
target muscles: Triceps Brachii    type: auxiliary

lower dumbbell to side same of head. Keep elbow in position. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 27068

Weight Plate Front Raise
target muscles: Deltoid, Anterior    type: auxiliary

to front until upper arms are parallel to floor or slightly higher. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 39441

Barbell Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

to costal arch. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 28118

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)
comments
views
views: 37145

Monkeybars Pull-up, Upright
target muscles: Latissimus Dorsi    type: auxiliary

up while torso remains upright. Stop as head is just below bar. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
comments
views
views: 14853

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

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

rated:  
(1 user rating)
comments
views
views: 20285

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

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

rated:  
(1 user rating)
comments
views
views: 17976

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

rated:  
(2 user ratings)
comments
views
views: 25924

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

rated:  
(1 user rating)
comments
views
views: 21056

Monkeybars Split Squat
target muscles: Quadriceps    type: basic

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

rated:  
(1 user rating)
comments
views
views: 9245

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)
comments
views
views: 52314

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

rated:  
(7 user ratings)
comments
views
views: 76393

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

rated:  
(5 user ratings)
comments
views
views: 29039

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

rated:  
(5 user ratings)
comments
views
views: 58864

Mat Plank
target muscles: Erector Spinae    type: auxiliary

off floor hips unti body is slightly bent. Keep legs straight. Maintain position as long as possible. read more

rated:  
(3 user ratings)
comments
views
views: 45650