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Barbell Squat, Wide Stance
target muscles: Quadriceps,  Gluteus Maximus    type: auxiliary

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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views: 23879

Step Shoulder Bridge
target muscles: Gluteus Maximus    type: auxiliary

until shoulders, hips and knees are aligned. Keep position as long as possible. Rest for a moment. Repeat. read more

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(2 user ratings)
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views: 9081

Dumbbell Side Bend
target muscles: Obliques    type: auxiliary

to one side, return by bending to other direction. Continue with opposite side. read more

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(3 user ratings)
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views: 43382

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: 25352

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: 24016

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

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(6 user ratings)
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views: 47954

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: 20112

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

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(6 user ratings)
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views: 37796

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

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(9 user ratings)
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views: 243000

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

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(13 user ratings)
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views: 234415

Fixed Bar Hanging
target muscles: Latissimus Dorsi    type: static

and hang. Relax. Let shoulders be pulled up. Hold stretch. read more

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(4 user ratings)
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views: 8338

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

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(1 user rating)
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views: 28713

Monkeybars 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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(2 user ratings)
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views: 10995

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

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(5 user ratings)
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views: 41987

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

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

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(3 user ratings)
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views: 20200

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

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(1 user rating)
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views: 9644

Mat Hip Extension, Prone, One Leg
target muscles: Gluteus Maximus    type: auxiliary

to raise flexed knee as high as possible. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 15421

Elastic Band Leg Press, Seated
target muscles: Quadriceps,  Gluteus Maximus    type: basic

to front. Keep heels on mat. Keep legs slightly flexed. Return and repeat. read more

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(2 user ratings)
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views: 24853

Tube Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

to side as high as possible. Return and repeat. read more

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(1 user rating)
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views: 13282

Barbell Clean and Press
target muscles: Deltoid, Anterior    type: basic

Part:Bend down by flexing hips and knee to lower barbell below height of knee. Keep arms extended and back steight. Look ahead. Return to starting position by extending knees and hips.2. Upright Row Part:Use some of the momentum of the initial movement to raise barbell toward chest by pulling elbows up. Let barbell follow elbows.3. Shoulder Press Part:After barbell reaches chest level quickly bring elbows below barbell and press it up above head.4. With controlled speed return to position 1 following all previous steps in reverse order. read more

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(2 user ratings)
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views: 46459