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,…

Barbell standing concentration curl

Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up. Rest your opposite hand on your thigh for support. Keeping your upper arm stationary, exhale and curl the…

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

Barbell speed 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…

Kneeling Cable X Row

Barbell seated behind head military press

Sit on a bench with your back straight and feet flat on the ground. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and bring it down…

Barbell reverse grip decline bench press

Lie on a decline bench with your feet secured and your head lower than your hips. Grasp the barbell with a reverse grip, slightly wider than shoulder-width apart. Unrack the barbell and lower it…

Barbell seated overhead triceps extension

Sit on a bench with your back straight and feet flat on the ground. Hold a barbell with an overhand grip, hands shoulder-width apart, and raise it overhead. Lower the barbell behind your head by…

Band front raise

Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. Keep your arms straight and slowly raise them forward until they are parallel to the…

Push-up (on stability ball)

Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart. Extend your legs straight out behind you, balancing on your toes. Engage…