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Weight Plate Front Raise
target muscles: Deltoid, Anterior    type: auxiliary

to front until upper arms are parallel to floor or slightly higher. Return and repeat. read more

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(2 user ratings)
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views: 36992

Barbell Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

to costal arch. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 26192

Cable Lat Pulldown, Front
target muscles: Latissimus Dorsi    type: basic

to upper chest. Lean slight backward without hyperexending lower back. Return, keep arms slightly flexed and repeat. read more

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(7 user ratings)
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views: 71710

Dumbbell Zottman Curl
target muscles: Brachioradialis,  Biceps Brachii    type: auxiliary

flex arms to raise dumbbells toward shoulders. In upper position rotate forearms inside to let palms face down. Slowly return, keep arms slightly flexed and turn forearms outside to return to starting position. Repeat. read more

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(7 user ratings)
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views: 50168

Dumbbell Row, Bent-over
target muscles: Back, General,  Rhomboids    type: basic

up by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

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(5 user ratings)
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views: 56110

Mat Plank
target muscles: Erector Spinae    type: auxiliary

off floor hips unti body is slightly bent. Keep legs straight. Maintain position as long as possible. read more

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(3 user ratings)
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views: 41938

Mat Chinnies
target muscles: Obliques    type: auxiliary

spine in direction of either leg. Let opposite elbow travel toward knee while pulling thigh toward head until elbow reaches knee. Return while twisting to other side. Repeat. read more

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(3 user ratings)
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views: 29460

Chair Relaxation, Breathing
target muscles: Rectus Abdominis    type: auxiliary

exhale deeply. Let abdominal wall rise while inhaling and lower while exhaling. read more

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(3 user ratings)
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views: 9594

Barbell Bench Press, Incline
target muscles: Pectoralis Major, Clavicular    type: basic

until elbows reach height of shoulders or bench. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 34772

Lever Back Extension, Seated
target muscles: Erector Spinae    type: basic

Bend hips to lean forward. Keep back straight. Return until back is slightly arched. Repeat. read more

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(5 user ratings)
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views: 26861

Mat Push-up, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

lower body toward floor until elbows are flexed right-angled. Return, keep arm slightly flexed. Repeat. read more

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(2 user ratings)
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views: 16133

Cable Arm Adduction, Single Arm
target muscles: Pectoralis Major, Sternal,  Latissimus Dorsi    type: auxiliary

to side of body. Return and repeat. read more

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(2 user ratings)
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views: 34386

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

with elbows moving out to sides while forearms keep pointing up. As elbows reach height of bench pad press dumbbells up. Keep arms slightly flexed. Repeat. read more

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(11 user ratings)
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views: 64964

Cable Seated Row, Narrow Grip
target muscles: Trapezius, Middle,  Back, General    type: basic

toward waist. Simultaneously pull shoulders blades together. Return, keep arms slightly flexed as hands reach knees. Repeat. read more

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(2 user ratings)
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views: 62934

Mat Lateral Position
target muscles: Quadriceps    type: static

toward rear thigh. Knees remain one obove the other. Hold stretch. Turn around and continue with opposite side. read more

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(2 user ratings)
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views: 10553

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

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

rated:  
(2 user ratings)
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views: 23420

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: 175652

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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(2 user ratings)
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views: 24790

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: 9674

Rope Winding
target muscles: Hand Extensors,  Hand Flexors    type: auxiliary

attachment up. Return by slowly winding down. Repeat. read more

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(2 user ratings)
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views: 20016