Βιβλιοθήκη ασκήσεων

Cable concentration extension (on knee)

Sit on a bench or chair with your knees bent and feet flat on the ground. Hold the cable handle with your right hand and place your elbow on the inside of your right knee. Extend your arm fully,…

Band shoulder press

Stand with your feet shoulder-width apart and place the band under your feet. Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent. Press the band…

Band side triceps extension

Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down. Extend your arms straight out to the sides, keeping them parallel to the ground. Slowly bend your…

Band shrug

Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands. Keep your arms straight and relaxed, and let the band hang in front of your thighs.…

Incline Single-Arm Dumbbell Lateral Raise

Kneeling Cable X Row

Barbell bench front squat

Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. Hold the barbell with an overhand grip, keeping your elbows up and your…

Band squat row

Attach the band to a sturdy anchor point at waist height. Stand facing the anchor point with your feet shoulder-width apart. Hold the band handles with your palms facing each other and your arms…

Barbell clean and press

Stand with your feet shoulder-width apart and the barbell on the floor in front of you. Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly…

Band standing twisting crunch

Stand with your feet shoulder-width apart and place the band around your upper back, crossing it in front of your chest. Hold the ends of the band with your hands, keeping your elbows bent and close…

Barbell full squat

Stand with your feet shoulder-width apart, toes slightly turned out. Hold the barbell across your upper back, resting it on your traps or rear delts. Engage your core and keep your chest up as you…

Cable palm rotational row

Attach a handle to a cable machine at waist height. Stand facing the machine with your feet shoulder-width apart. Grasp the handle with an overhand grip, palms facing down. Step back to create…