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Barbell Concentration Curl
target muscles: Brachialis    type: basic

to raise barbell toward shoulders. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 18410

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: 61535

Barbell Bench Press
target muscles: Pectoralis Major, Sternal    type: basic

toward chest until elbows reach height of shoulders or bench. Press barbell up, keep arms slightly flexed. Repeat. read more

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(21 user ratings)
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views: 258680

Barbell Upright Row
target muscles: Deltoid, Lateral    type: basic

to upper chest. Keep elbows above wrists. Return, keep arms slightly flexed. Repeat. read more

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(8 user ratings)
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views: 43035

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

behind in circular motion until elbow are behind back. Bring shoulder blades together. Return and repeat. read more

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(5 user ratings)
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views: 178038

Fixed Bar Fixed Bar
target muscles: Hamstrings    type: static

leg. Hold stretch. Continue with opposite side. read more

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(2 user ratings)
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views
views: 8993

Smith Press Behind Neck Press
target muscles: Deltoid, Anterior    type: basic

behind head. Press bar up, keep arms slightly bent. Repeat. read more

rated:  
(2 user ratings)
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views
views: 31473

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

away from each other as far as possible. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 18252

Barbell Wrist Extension
target muscles: Hand Extensors    type: auxiliary

to raise barbell up as high as possible. Return and repeat. read more

rated:  
(3 user ratings)
comments
views
views: 13424

Cable Preacher Curl, Underhand Grip
target muscles: Brachialis    type: auxiliary

arms. Keep upper arms on pad. Return, keep arms slightly flexed. Repeat. read more

rated:  
(3 user ratings)
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views
views: 11653

Mat Elbow Pushdown, Supine
target muscles: Back, General    type: basic

and rear shoulders and push elbows "into floor" to try to lift back slightly off mat. Simulteneously lift hips. Return and repeat. read more

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(3 user ratings)
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views
views: 20375

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

rated:  
(7 user ratings)
comments
views
views: 32107

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

arms to raise barbell toward chest. Keep elbows in position. Return, keep arms slightly flexed. Repeat. read more

rated:  
(7 user ratings)
comments
views
views: 31229

Lever Seated Hip Adduction
target muscles: Hip Adductors    type: auxiliary

toward each other. Donīt let levers collide. Return and repeat. read more

rated:  
(4 user ratings)
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views
views: 20268

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)
comments
views
views: 55065

Cable Curl, Standing, Rope
target muscles: Brachioradialis    type: auxiliary

arms to pull rope toward chest. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views
views: 14741

Elastic Band Shoulder Press, Standing
target muscles: Deltoid, Anterior    type: basic

up over head. Keep elbows slightly flexed. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 17217

Cable Upright Row, One Arm
target muscles: Deltoid, Lateral    type: auxiliary

toward corresponding shoulder. Always keep elbow above wristand hold wrist loose to let it be flexed while pulling up. Return and repeat. Continue with opposite side. read more

rated:  
(2 user ratings)
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views
views: 13480

Monkeybars Pull-up, Upright
target muscles: Latissimus Dorsi    type: auxiliary

up while torso remains upright. Stop as head is just below bar. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views
views: 12992

Dumbbell Triceps Extension, Lying, One Arm
target muscles: Triceps Brachii    type: auxiliary

lower dumbbell to side same of head. Keep elbow in position. Return and repeat. read more

rated:  
(1 user rating)
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views
views: 24600