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

to side of body. Return and repeat. read more

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(2 user ratings)
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views: 34033

Mat Push-up, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

lower body toward floor until elbows are flexed right-angled. Return, keep arm slightly flexed. Repeat. read more

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(2 user ratings)
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views: 16063

Mat Plank, Side, Leg Raise
target muscles: Obliques    type: auxiliary

extend upper leg as far as possible. Simultaneously extend upper arm over head. Keep position. Return. Continue with opposite side. read more

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(3 user ratings)
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views: 24864

Cable Seated Row, Wide Grip
target muscles: Back, General,  Trapezius, Middle    type: basic

toward waist. Simultaneously pull shoulder blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

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(6 user ratings)
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views: 49489

Dumbbell Renegade Row, Push-up
target muscles: Back, General,  Pectoralis Major, Sternal,  Triceps Brachii    type: basic

dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up. read more

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(10 user ratings)
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views: 183421

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: 20918

Dumbbell Side Bend
target muscles: Obliques    type: auxiliary

to one side, return by bending to other direction. Continue with opposite side. read more

rated:  
(3 user ratings)
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views: 45342

Mat Push-up, Diamond
target muscles: Triceps Brachii    type: basic

until chest is just above floor. Keep body straight. Return, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
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views: 25993

Fixed Bar Hanging
target muscles: Latissimus Dorsi    type: static

and hang. Relax. Let shoulders be pulled up. Hold stretch. read more

rated:  
(4 user ratings)
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views: 8884

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)
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views: 38712

Barbell Good Morning Exercise
target muscles: Hamstrings,  Erector Spinae    type: auxiliary

back hips to lower upper body until parallel to floor. Return and repeat. read more

rated:  
(9 user ratings)
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views: 248360

Barbell Row, Bent-over
target muscles: Trapezius, Middle,  Back, General    type: basic

travelling along thighs toward waist. Flex back and shoulders and keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

rated:  
(13 user ratings)
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views: 239504

Dumbbell Shrug
target muscles: Trapezius, Upper    type: basic

as high as possible. Return and repeat. read more

rated:  
(2 user ratings)
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views: 34344

Elastic Band Bridge, Lateral
target muscles: Hip Abductors,  Obliques    type: auxiliary

leg as high as possible. Return, donīt let leg rest. Repeat. Reverse position and continue with opposite side. read more

rated:  
(2 user ratings)
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views: 13974

Chair Dip
target muscles: Triceps Brachii    type: basic

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

rated:  
(2 user ratings)
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views: 11822

Smith Press Smith Squat
target muscles: Quadriceps,  Gluteus Maximus    type: basic

while moving hips backward until thighs are approximately parallel to floor. Return, keep knees slightly flexed and repeat. read more

rated:  
(2 user ratings)
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views: 30849

Tube Row, Standing
target muscles: Back, General    type: basic

arms up until parallel to floor. Keep elbows close to torso. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views: 12936

Chair Relaxation, Complete, Bent-forward
target muscles: Erector Spinae    type: auxiliary

and relax every muscle. Free your mind and chill consciously. read more

rated:  
(2 user ratings)
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views: 7406

Bodyweight Only Hand Push
target muscles: Pectoralis Major, Sternal    type: auxiliary

against each other. Slightly release and repeat. read more

rated:  
(5 user ratings)
comments
views
views: 19326

Bodyweight Only Knee-Hip Raise
target muscles: Hip Flexors,  Rectus Abdominis    type: basic

up by simultaneously lifting and flexing knees and hips until hips raise off back pad. Return, keep knees and hips slightly flexed and repeat. read more

rated:  
(1 user rating)
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views: 26840