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Water Bottles Lateral Raise
target muscles: Deltoid, Lateral    type: basic

up to sides until upper arms are parallel to floor. Keep elbows fixed throughout motion. Return and repeat. read more

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views: 40231

No Equipment Standing
target muscles: Pectoralis Major, Sternal    type: static

to pull arms further behind. Hold stretch. read more

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views: 16259

No Equipment Standing, Arms Behind
target muscles: Pectoralis Major, Sternal    type: static

up behind shoulders. Hold stretch. read more

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views: 15169

No Equipment Standing, Bent-over
target muscles: Erector Spinae    type: static

torso further down. Hold stretch. read more

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(2 user ratings)
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views: 131600

Bodyweight Only Dip, Triceps
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 46018

Bodyweight Only Knee Raise, Parallel Bars
target muscles: Rectus Abdominis,  Hip Flexors    type: auxiliary

and knees to raise thighs up as far as possible. Flexing waist to raise hip slightly at upper point of motion will shift workload to abs. Slowly return and repeat. read more

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views: 40882

Weight Plate Triceps Extension, Seated
target muscles: Triceps Brachii    type: auxiliary

plate behind head as far down as possible while keeping elbows in position. Return by extending arms to starting point. Repeat. read more

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(3 user ratings)
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views: 54834

No Equipment Side Lunge
target muscles: Hip Adductors    type: static

to either side until knee is above foot. Extend other leg and support position by letting placing elbow on thigh of flexed leg. Hold stretch. read more

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(2 user ratings)
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views: 27721

Cable Biceps Curl, Opposing
target muscles: Biceps Brachii    type: auxiliary

flex both arms to pull stirrups toward shoulders. Keep elbows in position. Return, keep arms slightly flexed, repeat. read more

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views: 30556

Bench Push-up, Incline
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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(1 user rating)
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views: 24286

Lever Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, bend ankles and repeat. read more

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(3 user ratings)
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views: 30415

No Equipment Side Bend, Supported
target muscles: Sternocleidomastoid    type: static

slightly while extending other arm down. Flex free hand and lower same shoulder ... Hold stretch. read more

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(2 user ratings)
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views: 10343

Ez-Bar Preacher Curl
target muscles: Brachialis    type: auxiliary

to raise bar toward shoulders until forearms are in vertical position. Return, keep arms slightly flexed. Repeat. read more

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(4 user ratings)
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views: 28639

Bodyweight Only Pull-up
target muscles: Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

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(8 user ratings)
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views: 58901

Mat Supine Position
target muscles: Hamstrings    type: static

leg and pull leg toward torso. Hold stretch. Continue with opposite side. read more

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(3 user ratings)
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views: 24992

Broomstick Twist
target muscles: Obliques    type: auxiliary

from side to side. Keep hips stable and look ahead. read more

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(2 user ratings)
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views: 37315

Cable Hip Adduction, Standing
target muscles: Hip Adductors    type: auxiliary

stack until it crosses other leg. Return and repeat. Turn around and continue with opposite side. read more

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(2 user ratings)
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views: 32696

Dumbbell Internal Rotation, Lying
target muscles: Subscapularis    type: auxiliary

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

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(2 user ratings)
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views: 33200

Bodyweight Only Airplane Pose
target muscles: Gluteus Maximus    type: basic

to bend torso over. Keep back straight. Simultaneously move leg up behind until head, torso and leg are horizontally aligned. read more

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(3 user ratings)
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views: 47662

Dumbbell Shoulder Press, Standing
target muscles: Deltoid, Anterior    type: basic

up over head. Keep arms slightly flexed. Return until dumbbells are besides head. Repeat. read more

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(3 user ratings)
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views: 59228

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