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Barbell Spider Curl
target muscles: Brachialis    type: auxiliary

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

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(2 user ratings)
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views: 17111

Barbell Floor Press
target muscles: Triceps Brachii    type: auxiliary

up above chest. Keep arms slightly bent. Return until upper arms slightly touch floor and repeat. read more

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(2 user ratings)
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views: 26608

Barbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

to raise barbell up as high as possible. Return and repeat. read more

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(3 user ratings)
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views: 19535

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

and hip, move hip backward and knees forward until thighs are parallel to floor. Viewed from the side the arms now remain about perpendicular to floor Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(1 user rating)
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views: 25994

Barbell Roll-out
target muscles: Rectus Abdominis,  Hip Flexors    type: auxiliary

away until arms are extended out to front. Let torso follow motion. Maintain core tension while hips extend. Slowly move down as far as possible. Return by flexing waist and hips. Repeat. read more

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(3 user ratings)
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views: 32722

Barbell Bench Press, Decline
target muscles: Pectoralis Major, Sternal    type: auxiliary

until elbows reach height of shoulders or bench. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 29354

Barbell Concentration Curl
target muscles: Brachialis    type: basic

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

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(2 user ratings)
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views: 17556

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

to upper chest. Keep elbows above wrists. Return, keep arms slightly flexed. Repeat. read more

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(8 user ratings)
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views: 40464

Barbell Wrist Extension
target muscles: Hand Extensors    type: auxiliary

to raise barbell up as high as possible. Return and repeat. read more

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(3 user ratings)
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views: 12732

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: 29879

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

to upper chest. Return, keep arms slightly flexed. Repeat. read more

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(6 user ratings)
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views: 53423

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

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(1 user rating)
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views: 24142

Barbell Bench Press, Incline
target muscles: Pectoralis Major, Clavicular    type: basic

until elbows reach height of shoulders or bench. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 32984

Barbell 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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(2 user ratings)
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views: 21577

Barbell Squat, Wide Stance
target muscles: Quadriceps,  Gluteus Maximus    type: auxiliary

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

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(2 user ratings)
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views: 23145

Barbell Triceps Extension, Lying
target muscles: Triceps Brachii    type: auxiliary

to lower barbell toward forehead. Keep elbows in position. Return just before barbell reaches forehead. Extend arms and repeat. read more

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(5 user ratings)
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views: 19344

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

and hips, move hip backward and knees forward until legs completely bent. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

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(6 user ratings)
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views: 36788

Barbell Curl, Incline
target muscles: Biceps Brachii    type: auxiliary

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

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(1 user rating)
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views: 14795

Barbell Clean and Press
target muscles: Deltoid, Anterior    type: basic

Part:Bend down by flexing hips and knee to lower barbell below height of knee. Keep arms extended and back steight. Look ahead. Return to starting position by extending knees and hips.2. Upright Row Part:Use some of the momentum of the initial movement to raise barbell toward chest by pulling elbows up. Let barbell follow elbows.3. Shoulder Press Part:After barbell reaches chest level quickly bring elbows below barbell and press it up above head.4. With controlled speed return to position 1 following all previous steps in reverse order. read more

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(2 user ratings)
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views: 44685

Barbell Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

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

rated:  
(2 user ratings)
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views: 19631

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