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Balance Pad Back Press, Standing, Diagonal
target muscles: Erector Spinae,  Gluteus Maximus    type: auxiliary

lean forward while extending free leg to behind and opposite arm to front. Keep position for a moment. Return and repeat. read more

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(3 user ratings)
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views: 12510

Smith Press Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

toward costal arch until elbows pass torso. Keep elbows close to body. Return, keep arms slightly flexed and repeat. read more

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(4 user ratings)
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views: 27851

Bodyweight Only Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

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

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(4 user ratings)
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views: 16146

Aero Step Back Press, Prone
target muscles: Erector Spinae,  Back, General    type: auxiliary

body by flexing lower back. Hold position for a moment, return and repeat. read more

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(0 user ratings)
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views: 10452

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

Dumbbell 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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(9 user ratings)
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views: 51179

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

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

rated:  
(3 user ratings)
comments
views
views: 36800

Ez-Bar 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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(7 user ratings)
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views: 31753

Cable Leg Curl, Prone
target muscles: Hamstrings    type: auxiliary

to raise ankles toward glutes. Return, keep knees slightly flexed. Repeat. read more

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(0 user ratings)
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views: 13866

Cable Leg Curl, Prone, One Leg
target muscles: Hamstrings    type: auxiliary

to raise ankle toward glutes. Return, keep knee slightly flexed. Repeat. Continue with opposite side. read more

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(0 user ratings)
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views: 14826

Bodyweight Only Jack Knife
target muscles: Hip Flexors,  Rectus Abdominis    type: auxiliary

and arms simultaneously up until legs are positioned about perpendicular above hips. Maybe let hands and legs touch slightly. Raise torso up while lower back remains on bench. Return to starting position with controlled speed and return. read more

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(4 user ratings)
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views: 33632

Cable Incline Curl, Prone
target muscles: Brachialis    type: auxiliary

to raise bar toward head. Return, keep arms slightly flexed. Repeat. read more

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(0 user ratings)
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views: 12126

Dumbbell Wrist Extension
target muscles: Hand Extensors    type: auxiliary

as high as possible. Return and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views
views: 17860

Dumbbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

as high as possible. Return and repeat. Continue with opposite side. read more

rated:  
(4 user ratings)
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views: 14963

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. read more

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(4 user ratings)
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views: 49433

Bodyweight Only Crunch, Reverse
target muscles: Rectus Abdominis    type: auxiliary

and raise hips. Avoid any hip-flexing motion, maintain right-angled position of knees and hips. Slowly return to starting position and repeat. read more

rated:  
(2 user ratings)
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views: 42521

Cable Rear Lateral Raise, Supine
target muscles: Deltoid, Posterior    type: auxiliary

down to sides until elbows reach height of bench pad. Keep elbows slightly bent and hold upper arms perpendicular to torso. Return to starting position and repeat. read more

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(0 user ratings)
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views: 14861

Dumbbell Reverse Fly, Prone
target muscles: Deltoid, Posterior    type: basic

upward to sides by flexing back and shoulder blades. Keep arms slightly flexed. Return and repeat. read more

rated:  
(2 user ratings)
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views
views: 38443

Bodyweight Only Hip Extension, Prone
target muscles: Gluteus Maximus    type: auxiliary

and knees to completely extend legs. Return and repeat. read more

rated:  
(4 user ratings)
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views
views: 17195

Dumbbell Pull-over, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

beyond head until upper arm is parallel to floor. Return and repeat. read more

rated:  
(3 user ratings)
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views
views: 18797