Βιβλιοθήκη ασκήσεων

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.…

Cable alternate shoulder press

Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip. Position your hands at shoulder height, with your palms facing forward. Keep your core…

Incline Single-Arm Dumbbell Lateral Raise

Cable close grip curl

Attach a straight bar to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an underhand grip, hands…

Kneeling Cable X Row

Biceps pull-up

Hang from a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Engage your core and pull yourself up by bending your elbows, bringing your chest towards the bar.…

Bench pull-ups

Position yourself under a bar or a sturdy horizontal surface that is at chest height. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms…

Bodyweight standing calf raise

Stand with your feet shoulder-width apart, toes pointing forward. Place your hands on a wall or stable surface for balance. Slowly raise your heels off the ground, lifting your body weight onto the…

Barbell upright row

Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Let the barbell hang in front of your thighs, arms fully extended.…

Battling ropes

Stand with your feet shoulder-width apart and knees slightly bent. Hold one end of the rope in each hand, with your palms facing each other. Raise your arms to shoulder height, keeping your elbows…

Barbell standing wide grip biceps curl

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands wider than shoulder-width apart. Keep your back straight and your elbows close to your torso. Exhale and…

Barbell reverse grip bent over row

Stand with your feet shoulder-width apart and knees slightly bent. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart. Bend forward at the…