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Cable Curl, From Behind, One Arm
target muscles: Biceps Brachii    type: auxiliary

pull stirrup toward shoulder. Keep elbow in position or allow it to travel only little forward. Return, keep arm slightly flexed. Repeat. Continue with opposite side. read more

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(1 user rating)
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views: 20504

Dumbbell Lateral Raise
target muscles: Deltoid, Lateral    type: basic

to sides until upper arms are parallel to floor. Keep elbows flexed throughout motion. Return and repeat. read more

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(8 user ratings)
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views: 65133

Lever Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, bend ankles and repeat. read more

rated:  
(3 user ratings)
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views: 30415

Cable Hip Extension, Standing
target muscles: Gluteus Maximus    type: static

to push leg back. Return and repeat. Continue with other side. read more

rated:  
(0 user ratings)
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views
views: 27072

Dumbbell Triceps Extension, Standing, One Arm
target muscles: Triceps Brachii    type: basic

behind head as far as possible. Return and repeat. Continue with opposite site. read more

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(3 user ratings)
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views
views: 33726

Barbell Roll-out, Standing
target muscles: Hip Flexors,  Rectus Abdominis    type: basic

away until arms are extended out to front ... Let body follow motion. Maintain core tension while hips extend. Move down as far as possible. Return by flexing waist and hips. Repeat. read more

rated:  
(1 user rating)
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views: 21564

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)
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views: 32992

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

to raise heels as high as possible. Return, don´t put heels on floor, repeat. read more

rated:  
(2 user ratings)
comments
views
views: 22277

Cable Standing Fly
target muscles: Pectoralis Major, Sternal    type: auxiliary

toward each other in front of waist in an embracing motion. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

rated:  
(4 user ratings)
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views: 37857

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

from pulley. Return and repeat. Turn around and continue with opposite side. read more

rated:  
(1 user rating)
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views: 26223

Lever Leg Curl, Standing
target muscles: Hamstrings    type: auxiliary

to raise lever toward bottom. Return, keep knee slightly flexed and repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views: 16629

Cable External Rotation, Standing
target muscles: Infraspinatus    type: auxiliary

rotate shoulder and pull stirrup away from pulley. Keep elbow in position. Return and repeat. Turn around and continue with opposite side. read more

rated:  
(2 user ratings)
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views
views: 49142

Barbell Behind Neck Press, Standing
target muscles: Deltoid, Anterior    type: basic

behind head. Return, keep arms slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views
views: 29169

Cable Standing Fly Upright
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to sides of waist. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

rated:  
(4 user ratings)
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views
views: 51546

Cable Hip Adduction, Standing
target muscles: Hip Adductors    type: auxiliary

stack until it crosses other leg. Return and repeat. Turn around and continue with opposite side. read more

rated:  
(2 user ratings)
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views
views: 32696

Lever Standing Hip Abduction
target muscles: Hip Abductors    type: auxiliary

far as possible to side, away from body. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
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views
views: 16259

Cable Internal Rotation, Standing
target muscles: Subscapularis    type: auxiliary

rotate shoulder to pull stirrup away from pulley until forearm is across wasit. Return and repeat. Turn around and continue with opposite arm. read more

rated:  
(1 user rating)
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views
views: 49272

Barbell Shoulder Press, Standing
target muscles: Deltoid, Anterior    type: basic

to upper chest. Return, keep arms slightly flexed. Repeat. read more

rated:  
(6 user ratings)
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views
views: 57562

Cable Standing Fly From Below
target muscles: Pectoralis Major, Clavicular    type: auxiliary

toward each other in front until hands are at height of chest. Keep elbows fixed and facing down in upper position. Return and repeat. read more

rated:  
(1 user rating)
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views
views: 67772

Cable Reverse Fly, Standing, One Arm
target muscles: Deltoid, Posterior    type: auxiliary

behind in a circular motion until elbow is behind back. Pull shoulder blade backward. Return and repeat. read more

rated:  
(0 user ratings)
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views
views: 29515

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