Βιβλιοθήκη ασκήσεων

Band close-grip pulldown

Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. Step back to create…

Cable lying fly

Attach the handles to the cables and lie flat on a bench with your feet flat on the ground. Hold the handles with your palms facing each other and your arms extended straight above your chest.…

Dumbbell Zottman Curl

Barbell Back Squat

Dumbbell Step Up on Box

Reverse-Grip Front Lat Pulldown

Spider Bent-Over Dumbbell Row

Hammer Military Dumbbell Front Raise

Incline Single-Arm Dumbbell Lateral Raise

Kneeling Cable X Row

Negative crunch

Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, slowly lift your upper body off the…

Smith machine reverse decline close grip bench press

Adjust the smith machine to a decline position. Lie down on the bench with your feet secured under the foot pads. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.…