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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: 24612

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: 178949

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: 22174

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
views: 49480

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

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(3 user ratings)
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views: 27027

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: 26086

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

rated:  
(6 user ratings)
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views: 51407

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

rated:  
(10 user ratings)
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views: 187738

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
views: 9903

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: 40015

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: 252361

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: 243795

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

to sides of waist while elbows travel backward, close to torso. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat. read more

rated:  
(1 user rating)
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views: 16312

Barbell Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

rated:  
(2 user ratings)
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views
views: 22273

Tube Shoulder Row, Seated
target muscles: Deltoid, Posterior    type: basic

backward. Keep upper arms parallel to floor and let forearms point to feet. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat. read more

rated:  
(1 user rating)
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views
views: 10525

Cable Rear Delt Row, Seated
target muscles: Deltoid, Posterior    type: basic

upper chest until elbows pass torso. Bring shoulder blades together. Keep elbow up and upper arms parallel to floor. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views
views: 31327

Monkeybars Pull-up
target muscles: Latissimus Dorsi    type: basic

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

rated:  
(2 user ratings)
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views
views: 12420

Dumbbell Biceps Curl, Standing
target muscles: Biceps Brachii    type: basic

to raise dumbbells. Keep elbows in position. At top of motion palms face shoulders. Return, keep arms slightly flexed. Repeat. read more

rated:  
(5 user ratings)
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views
views: 45048

Dumbbell Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely. Keep elbows in position Return and repeat. Continue with opposite side. read more

rated:  
(3 user ratings)
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views
views: 22350

Monkeybars Leg-Hip Raise
target muscles: Rectus Abdominis    type: basic

hips to pull legs up until feet reach high bar. Return, avoid swinging. Repeat. read more

rated:  
(1 user rating)
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views
views: 10901