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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: 17377

Dumbbell External Rotation, Lying
target muscles: Infraspinatus    type: auxiliary

rotate shoulder to raise dumbbell. Return and repeat. Switch position and continue with opposite side. read more

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(5 user ratings)
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views: 30332

Dumbbell Spider Curl
target muscles: Brachialis    type: auxiliary

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

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(2 user ratings)
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views: 21165

Cable Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

from pulley. Return and repeat. Turn around and continue with opposite side. read more

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(1 user rating)
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views: 22664

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

rated:  
(4 user ratings)
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views: 38969

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: 15289

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

rated:  
(3 user ratings)
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views: 25491

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: 24479

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: 29396

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: 31146

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: 29738

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
views: 9289

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
views: 32081

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

rated:  
(2 user ratings)
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views
views: 46018

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

rated:  
(2 user ratings)
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views: 22225

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

rated:  
(4 user ratings)
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views
views: 27058

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

rated:  
(4 user ratings)
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views
views: 46560

Cable Arm Adduction
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to side of body. Keep elbow fixed. Return and repeat. read more

rated:  
(3 user ratings)
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views
views: 50732

Ez-Bar Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

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

rated:  
(7 user ratings)
comments
views
views: 30089

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
views: 47689