Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Dumbbell over bench one arm neutral wrist curl
BodybuildingStrength
Sit on a bench with a dumbbell in one hand and your arm extended over the bench, palm facing up. Keep your upper arm stationary and curl the dumbbell towards your shoulder, keeping your wrist in a…
Dumbbell over bench one arm reverse wrist curl
BodybuildingStrength
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. Rest your forearm on the bench with your wrist hanging off the edge. Slowly curl your wrist…
Dumbbell over bench one arm wrist curl
BodybuildingStrength
Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down. Rest your forearm on the bench with your wrist hanging off the edge. Slowly curl your wrist…
Dumbbell over bench revers wrist curl
BodybuildingStrength
Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing down. Rest your forearms on the bench, allowing your wrists to hang off the edge. Slowly curl your…
Dumbbell over bench wrist curl
BodybuildingStrength
Sit on a bench with your forearms resting on the bench and your palms facing up, holding a dumbbell in each hand. Allow your wrists to hang over the edge of the bench. Slowly curl your wrists upward,…
Dumbbell palm rotational bent over row
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Bend forward at the hips, keeping your back straight and your knees slightly bent. Let your arms hang…
Dumbbell palms in incline bench press
BodybuildingStrength
Set up an incline bench at a 45-degree angle. Sit on the bench with your back against the backrest and feet flat on the ground. Hold a dumbbell in each hand with an overhand grip, palms facing…
Dumbbell peacher hammer curl
BodybuildingStrength
Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your…
Dumbbell plyo squat
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Lower your body into a squat position by bending your knees and pushing your hips back. As you reach the…
Dumbbell preacher curl
BodybuildingStrength
Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it. Hold a dumbbell in each hand with your palms facing up and your arms fully extended. Keeping your upper…
Dumbbell pronate-grip triceps extension
BodybuildingStrength
Sit on a bench or chair with your back straight and feet flat on the ground. Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead. Keeping your upper arms…
Dumbbell prone incline curl
BodybuildingStrength
Adjust the bench to a 45-degree incline. Lie face down on the bench with your chest and stomach resting against it. Hold a dumbbell in each hand with your palms facing down and your arms fully…