Βιβλιοθήκη ασκήσεων
Οδηγοί ασκήσεων ταξινομημένοι ανά μυ, εξοπλισμό και τύπο άσκησης.
Dumbbell lying alternate extension
BodybuildingStrength
Lie flat on a bench with a dumbbell in each hand, palms facing each other. Extend your arms straight up over your chest, keeping a slight bend in your elbows. Lower one dumbbell down towards your…
Dumbbell lying femoral
BodybuildingStrength
Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground. Pause for…
Dumbbell lying hammer press
BodybuildingStrength
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.…
Dumbbell lying one arm press
BodybuildingStrength
Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground. Hold the dumbbell at shoulder level with your palm facing forward. Press the dumbbell upward until your arm is fully…
Dumbbell lying one arm press v. 2
BodybuildingStrength
Lie flat on a bench with your back supported and feet flat on the ground. Hold a dumbbell in one hand with your palm facing towards your feet. Extend your arm straight up towards the ceiling, keeping…
Band one arm twisting seated row
BodybuildingStrength
Sit on a bench or chair with your feet flat on the ground and your back straight. Hold the band with one hand and extend your arm fully in front of you. Keeping your back straight, pull the band…
Dumbbell lying one arm rear lateral raise
BodybuildingStrength
Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. Keep your arm straight and lift the dumbbell out to the side, away from your body. Pause for a moment at the top,…
Dumbbell lying one arm supinated triceps extension
BodybuildingStrength
Lie flat on a bench with your back and head supported, and your feet flat on the ground. Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.…
Dumbbell lying rear delt row
BodybuildingStrength
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards. Extend your arms straight down towards the floor, keeping a slight bend in your elbows. Engaging your back muscles,…
Dumbbell lying rear lateral raise
BodybuildingStrength
Lie face down on a flat bench with a dumbbell in each hand, palms facing each other. Extend your arms straight down towards the floor, keeping a slight bend in your elbows. Engaging your shoulder…
Dumbbell lying single extension
BodybuildingStrength
Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest. Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary. Pause…
Dumbbell lying supine biceps curl
BodybuildingStrength
Lie flat on a bench with your back and head supported, and your feet flat on the ground. Hold a dumbbell in each hand with your palms facing up and your arms fully extended. Keeping your upper arms…