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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: 17714

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: 27990

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: 19949

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: 26991

Barbell Dead Lift
target muscles: Erector Spinae,  Gluteus Maximus    type: basic

and hip, move hip backward down and knees forward until barbell reaches lower knees. Keep back straight and look ahead. Return by extending knees and hips. At top of motion flex shoulders and upper back. Repeat. read more

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(8 user ratings)
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views: 211600

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: 30166

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: 33369

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: 42116

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

rated:  
(2 user ratings)
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views: 18139

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
views: 13191

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

rated:  
(7 user ratings)
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views: 30727

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: 54513

Barbell Bench Press
target muscles: Pectoralis Major, Sternal    type: basic

toward chest until elbows reach height of shoulders or bench. Press barbell up, keep arms slightly flexed. Repeat. read more

rated:  
(22 user ratings)
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views: 251496

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)
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views: 25010

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

rated:  
(3 user ratings)
comments
views
views: 33717

Barbell Pull Over
target muscles: Pectoralis Major, Sternal    type: auxiliary

beyond head until upper arms are parallel to floor. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 22447

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

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

rated:  
(7 user ratings)
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views: 170947

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

rated:  
(2 user ratings)
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views
views: 23780

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

rated:  
(5 user ratings)
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views
views: 19995

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

rated:  
(6 user ratings)
comments
views
views: 37675

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