. .

 

 
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

rated:  
(4 user ratings)
comments
views
views: 32991

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

Return until body is slightly arched. Repeat. read more

rated:  
(4 user ratings)
comments
views
views: 30172

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

rated:  
(7 user ratings)
comments
views
views: 51564

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

rated:  
(7 user ratings)
comments
views
views: 74606

Dumbbell Row, Bent-over
target muscles: Back, General,  Rhomboids    type: basic

up by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

rated:  
(5 user ratings)
comments
views
views: 57747

Mat Plank
target muscles: Erector Spinae    type: auxiliary

off floor hips unti body is slightly bent. Keep legs straight. Maintain position as long as possible. read more

rated:  
(3 user ratings)
comments
views
views: 44197

Mat Chinnies
target muscles: Obliques    type: auxiliary

spine in direction of either leg. Let opposite elbow travel toward knee while pulling thigh toward head until elbow reaches knee. Return while twisting to other side. Repeat. read more

rated:  
(3 user ratings)
comments
views
views: 31062

Chair Relaxation, Breathing
target muscles: Rectus Abdominis    type: auxiliary

exhale deeply. Let abdominal wall rise while inhaling and lower while exhaling. read more

rated:  
(3 user ratings)
comments
views
views: 10325

Barbell Bench Press, Incline
target muscles: Pectoralis Major, Clavicular    type: basic

until elbows reach height of shoulders or bench. Return, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
comments
views
views: 35852

Lever Back Extension, Seated
target muscles: Erector Spinae    type: basic

Bend hips to lean forward. Keep back straight. Return until back is slightly arched. Repeat. read more

rated:  
(5 user ratings)
comments
views
views: 28215

Rope Winding
target muscles: Hand Extensors,  Hand Flexors    type: auxiliary

attachment up. Return by slowly winding down. Repeat. read more

rated:  
(2 user ratings)
comments
views
views: 21343

Mat Lying Groin
target muscles: Hip Adductors    type: static

op and let thighs travel toward floor. Press thighs further down using hands. Hold stretch. read more

rated:  
(2 user ratings)
comments
views
views: 12459

Bodyweight Only Shoulder Rotation
target muscles: Trapezius, Upper    type: auxiliary

shoulders in either direction. read more

rated:  
(2 user ratings)
comments
views
views: 17141

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

rated:  
(2 user ratings)
comments
views
views: 16933

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

to side of body. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 38851

Dumbbell Bench Press
target muscles: Pectoralis Major, Sternal    type: basic

with elbows moving out to sides while forearms keep pointing up. As elbows reach height of bench pad press dumbbells up. Keep arms slightly flexed. Repeat. read more

rated:  
(11 user ratings)
comments
views
views: 66530

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

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

rated:  
(2 user ratings)
comments
views
views: 65664

Mat Lateral Position
target muscles: Quadriceps    type: static

toward rear thigh. Knees remain one obove the other. Hold stretch. Turn around and continue with opposite side. read more

rated:  
(2 user ratings)
comments
views
views: 11289

Barbell Pull Over
target muscles: Pectoralis Major, Sternal    type: auxiliary

beyond head until upper arms are parallel to floor. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 24614

Barbell Squat
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and hip, move hip backward and knees forward until legs are flexed right-angled. Keep back straight. Return, keep knees slightly flexed. Repeat. read more

rated:  
(7 user ratings)
comments
views
views: 178956