Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Cable standing hip extension
BodybuildingStrength
Attach a cable to a low pulley and stand facing away from the machine. Place the cable around your ankle and stand with your feet shoulder-width apart. Keep your core engaged and your back straight…
Cable standing inner curl
BodybuildingStrength
Stand facing a cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip, palms facing up. Keep your elbows close to your sides and your upper arms stationary.…
Cable standing one arm triceps extension
BodybuildingStrength
Stand with your feet shoulder-width apart, facing the cable machine. Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to…
Cable standing one leg calf raise
BodybuildingStrength
Stand facing a cable machine with your feet shoulder-width apart. Hold onto the cable machine for support. Lift one leg off the ground and balance on the other leg. Slowly raise your heel off the…
Cable standing rear delt row (with rope)
BodybuildingStrength
Stand facing a cable machine with your feet shoulder-width apart. Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable. Keep your back…
Cable standing reverse grip one arm overhead tricep extension
BodybuildingStrength
Stand facing away from the cable machine with your feet shoulder-width apart. Hold the cable handle with an underhand grip and extend your arm overhead, keeping your elbow close to your head. Keep…
Cable standing row (v-bar)
BodybuildingStrength
Stand facing the cable machine with your feet shoulder-width apart. Grasp the v-bar attachment with an overhand grip, palms facing down. Keep your back straight and your core engaged. Pull the v-bar…
Cable standing twist row (v-bar)
BodybuildingStrength
Attach a v-bar attachment to a cable machine at chest height. Stand facing the cable machine with your feet shoulder-width apart. Grasp the v-bar with an overhand grip, palms facing down. Take a step…
Cable standing up straight crossovers
BodybuildingStrength
Stand in the middle of a cable machine with your feet shoulder-width apart. Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides. Keeping your…
Cable straight arm pulldown
BodybuildingStrength
Attach a straight bar to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, keeping your arms straight and your…
Cable straight arm pulldown (with rope)
BodybuildingStrength
Attach a rope to the cable machine at the highest setting. Stand facing the machine with your feet shoulder-width apart. Grasp the rope with both hands, palms facing down. Extend your arms fully in…
Cable straight back seated row
BodybuildingStrength
Sit on the cable row machine with your feet flat on the footrests and your knees slightly bent. Grasp the cable handles with an overhand grip, palms facing down. Keep your back straight and lean…