Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Dumbbell prone incline hammer curl
BodybuildingStrength
Adjust the bench to a 45-degree incline. Lie face down on the bench with a dumbbell in each hand, palms facing each other. Allow your arms to hang straight down towards the floor, keeping your elbows…
Dumbbell pullover
BodybuildingStrength
Lie flat on a bench with your head at one end and your feet on the floor. Hold a dumbbell with both hands and extend your arms straight above your chest. Keeping a slight bend in your elbows, slowly…
Dumbbell push press
BodybuildingCardio
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Bend your knees slightly and dip your body down, then explosively extend your legs and press the…
Dumbbell rear fly
BodybuildingStrength
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight down towards…
Dumbbell rear lateral raise
BodybuildingStrength
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core…
Dumbbell rear lunge
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take a step backward with your right foot, lowering your body into a lunge position. Bend your left knee and lower your…
Dumbbell revers grip biceps curl
BodybuildingStrength
Stand up straight with a dumbbell in each hand, palms facing down and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to…
Dumbbell reverse bench press
BodybuildingStrength
Lie flat on a bench with your feet flat on the ground and your knees bent. Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet. Extend your arms straight up towards the…
Dumbbell reverse fly
BodybuildingStrength
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight down in front…
Dumbbell reverse grip incline bench one arm row
BodybuildingStrength
Set up an incline bench at a 45-degree angle. Place a dumbbell on the floor next to the bench. Stand facing the bench with your feet shoulder-width apart. Bend at the waist and place your left knee…
Dumbbell reverse grip incline bench two arm row
BodybuildingStrength
Set up an incline bench at a 45-degree angle. Sit on the bench with your chest against the backrest and your feet flat on the ground. Hold a dumbbell in each hand with an underhand grip. Lean forward…
Dumbbell reverse grip row (female)
BodybuildingStrength
Stand with your feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand with an overhand grip, palms facing your body. Bend forward at the waist, keeping your back straight…