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Fixed Bar Fixed Bar
target muscles: Hamstrings    type: static

leg. Hold stretch. Continue with opposite side. read more

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(2 user ratings)
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views: 11113

Smith Press Behind Neck Press
target muscles: Deltoid, Anterior    type: basic

behind head. Press bar up, keep arms slightly bent. Repeat. read more

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(2 user ratings)
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views: 35277

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: 15115

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: 13744

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: 23330

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: 35566

Lever Seated Hip Adduction
target muscles: Hip Adductors    type: auxiliary

toward each other. Don´t let levers collide. Return and repeat. read more

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(4 user ratings)
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views: 22528

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: 33753

Monkeybars Dip ´n Kick
target muscles: Triceps Brachii    type: auxiliary

about right-angled to lower body. Simultaneusly lean forward and move legs backward. Extend arms to push body up and kick legs to front. Return and repeat. read more

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(1 user rating)
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views: 11027

Lever Triceps Extension
target muscles: Triceps Brachii    type: auxiliary

arms while pushing lever away and down. Return and repeat. read more

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(1 user rating)
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views: 19058

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

Return until body is slightly arched. Repeat. read more

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(4 user ratings)
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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

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(2 user ratings)
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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

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(4 user ratings)
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views: 34135

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

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

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(1 user rating)
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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

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(2 user ratings)
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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

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(1 user rating)
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views: 27069

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

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(2 user ratings)
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views: 39442

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: 28118

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

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

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(2 user ratings)
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views: 37146

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

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(1 user rating)
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views: 14853