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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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views: 32159

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: 23603

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

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

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(1 user rating)
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views: 13552

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

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

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views: 15645

Mat Hip Raise, Supine, One Leg
target muscles: Hamstrings,  Gluteus Maximus    type: auxiliary

until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 19937

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: 31713

Monkeybars Split Squat
target muscles: Quadriceps    type: basic

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

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(1 user rating)
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views: 6827

Sled Leg Press 45°
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until lower legs are parallel to floor. Return, keep knees slighty flexed and repeat. read more

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(3 user ratings)
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views: 26218

Cable Row, Bent over
target muscles: Back, General    type: basic

toward belly. Let elbows travel close besides torso. Return, keep arms slightly bent. Repeat. read more

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(1 user rating)
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views: 26804

Cable External Rotation, Seated
target muscles: Infraspinatus    type: auxiliary

rotate shoulder and pull stirrup away from pulley. Keep elbow in position. Return and repeat. Turn around and continue with opposite side. read more

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(1 user rating)
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views: 17981

Tube Row, Standing, Wide
target muscles: Deltoid, Lateral    type: auxiliary

arms up until parallel to floor. Let elbows point to sides. In upper position align elbows and shoulders. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 12152

Cable Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely, keep elbow fixed. Return and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 22811

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

completely. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 10178

Monkeybars Dip īn 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: 8515

Mat Crunch, Side
target muscles: Obliques    type: auxiliary

twist waist to raise upper body to one side. Keep lumbar spine on mat. Return and repeat. read more

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(1 user rating)
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views: 16460

Aero Step Squat, Coordination, Split
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knees are about parallel to floor. Keep back straight, flex hips and move backward to keep knees above feet. Remain in lower position for a moment. Return, keep legs slightly flexed. Repeat. read more

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(2 user ratings)
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views: 12795

Cable Triceps Extension, Incline
target muscles: Triceps Brachii    type: auxiliary

completely. Return and repeat. read more

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(1 user rating)
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views: 12245

Aero Step Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

leg to side as high as possible. Keep balance. Return and repeat. Continue with opposite side. read more

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(3 user ratings)
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views: 10633

Dumbbell Zottman Curl
target muscles: Brachioradialis,  Biceps Brachii    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

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(7 user ratings)
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views: 46753

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

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(7 user ratings)
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views: 62948