Βιβλιοθήκη ασκήσεων

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,…

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…

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

Barbell wrist curl v. 2

Sit on a bench with your feet flat on the ground and your knees bent. Hold a barbell with an underhand grip, palms facing up, and your hands shoulder-width apart. Rest your forearms on your thighs,…

Kneeling Cable X Row

Barbell step-up

Stand in front of a bench or step with a barbell resting on your upper back. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. Push through your heel and…

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 wide bench press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. Lift the barbell off the…

Barbell seated overhead press

Sit on a bench with your back straight and feet flat on the ground. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and bring it to…

Band front lateral raise

Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. Keep your arms straight and lift the band up in front of you until your arms are…