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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: 13483

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: 11410

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: 48800

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: 68616

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

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(5 user ratings)
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views: 54563

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

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(3 user ratings)
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views: 40092

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

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(3 user ratings)
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views: 28102

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

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

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(3 user ratings)
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views: 9077

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

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(3 user ratings)
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views: 33825

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

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(5 user ratings)
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views: 25864

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

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

rated:  
(2 user ratings)
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views: 19130

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

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(2 user ratings)
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views: 11191

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

shoulders in either direction. read more

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(2 user ratings)
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views: 15613

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)
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views: 31497

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)
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views: 63367

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

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(2 user ratings)
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views: 60685

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

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(2 user ratings)
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views: 10090

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

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

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(2 user ratings)
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views: 22542

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

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(7 user ratings)
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views: 171616

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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(11 user ratings)
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views: 178861