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Strength-Training Exercises
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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.
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rated:
(1 user rating)
0 comments
views: 40838
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.
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rated:
(3 user ratings)
0 comments
views: 46755
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.
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rated:
(2 user ratings)
0 comments
views: 41571
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.
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rated:
(3 user ratings)
0 comments
views: 55564
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.
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rated:
(1 user rating)
0 comments
views: 25056
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.
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rated:
(1 user rating)
0 comments
views: 31079
Lever
Standing Calf Press
target muscles:
Gastrocnemius
type
: auxiliary
to raise heels as high as possible. Return, bend ankles and repeat.
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rated:
(3 user ratings)
0 comments
views: 31078
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.
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rated:
(4 user ratings)
0 comments
views: 29194
Bodyweight Only
Pull-up
target muscles:
Latissimus Dorsi
type
: basic
up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat.
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rated:
(8 user ratings)
0 comments
views: 59582
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.
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rated:
(2 user ratings)
0 comments
views: 33275
Broomstick
Twist
target muscles:
Obliques
type
: auxiliary
from side to side. Keep hips stable and look ahead.
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rated:
(2 user ratings)
0 comments
views: 37844
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.
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rated:
(2 user ratings)
0 comments
views: 33820
Lever
Crunch, Seated
target muscles:
Rectus Abdominis
type
: basic
waist to let elbows and knees move towards each other. Return and repeat.
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rated:
(3 user ratings)
0 comments
views: 32675
Dumbbell
Shoulder Press, Standing
target muscles:
Deltoid, Anterior
type
: basic
up over head. Keep arms slightly flexed. Return until dumbbells are besides head. Repeat.
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rated:
(3 user ratings)
0 comments
views: 60043
Dumbbell
Triceps Extension, Standing, One Arm
target muscles:
Triceps Brachii
type
: basic
behind head as far as possible. Return and repeat. Continue with opposite site.
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rated:
(3 user ratings)
0 comments
views: 34276
Dumbbell
Hammer Curl, Standing
target muscles:
Brachioradialis
type
: auxiliary
to raise dumbbells toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeat.
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rated:
(6 user ratings)
0 comments
views: 49939
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.
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rated:
(3 user ratings)
0 comments
views: 48415
Dumbbell
Fly, Incline
target muscles:
Pectoralis Major, Clavicular
type
: auxiliary
to sides in a circular motion until elbows reach height of bench pad. Return, donīt let dumbbell collide at top of motion. Return.
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rated:
(4 user ratings)
0 comments
views: 52640
Cable
Hip Abduction, Standing
target muscles:
Hip Abductors
type
: auxiliary
from pulley. Return and repeat. Turn around and continue with opposite side.
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rated:
(1 user rating)
0 comments
views: 26807
Dumbbell
Shoulder Roll
target muscles:
Trapezius, Upper
type
: auxiliary
in circular motion forward / backward.
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rated:
(1 user rating)
0 comments
views: 37719
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