Exercise library

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,…

Cable pushdown

Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the bar with an overhand grip, hands…

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

Cable overhead curl

Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, hands shoulder-width apart. Keep your elbows…

Kneeling Cable X Row

Cable one arm curl

Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip, palm facing up. Keep your elbow close to your side and slowly curl your forearm up…

Cable low fly

Attach the handles to the low pulleys of a cable machine and select an appropriate weight. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.…

Cable one arm lateral raise

Stand with your feet shoulder-width apart, facing the cable machine. Hold the cable handle with one hand, palm facing down, and stand far enough away from the machine so that there is tension on the…

Cable decline fly

Adjust the cable machine to a decline position. Stand facing away from the machine with your feet shoulder-width apart. Hold the handles with your palms facing forward and your arms extended straight…

Barbell thruster

Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Lower into a squat position by bending your knees and pushing your hips back. As you…