Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Dumbbell reverse preacher curl
BodybuildingStrength
Sit on a preacher bench with your upper arms resting on the pad and your chest against the support. Hold a dumbbell in each hand with an underhand grip, palms facing up. Keeping your upper arms…
Dumbbell reverse spider curl
BodybuildingStrength
Stand up straight with a dumbbell in each hand, palms facing your body and arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue…
Dumbbell reverse wrist curl
BodybuildingStrength
Sit on a bench or chair with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip, palms facing down. Rest your forearms on your thighs, allowing your wrists to hang off…
Dumbbell romanian deadlift
BodybuildingStrength
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards…
Dumbbell rotation reverse fly
BodybuildingStrength
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.…
Dumbbell scott press
BodybuildingStrength
Sit on a bench with a dumbbell in each hand, palms facing forward. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. Press the dumbbells upward until your arms…
Dumbbell seated alternate press
BodybuildingStrength
Sit on a bench with a dumbbell in each hand, palms facing forward. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward. Press one dumbbell up overhead, fully…
Dumbbell seated alternate shoulder
BodybuildingStrength
Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand, palms facing inwards, and raise them to shoulder height. Press one dumbbell up overhead while keeping…
Band pull through
BodybuildingStrength
Attach a resistance band to a sturdy anchor point at ground level. Stand facing away from the anchor point with your feet shoulder-width apart. Step forward to create tension in the band, keeping…
Dumbbell seated bench extension
BodybuildingStrength
Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell with both hands and extend your arms straight up above your head. Slowly lower the dumbbell behind your head,…
Dumbbell seated bent arm lateral raise
BodybuildingStrength
Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. Keeping your elbows bent,…
Dumbbell seated bent over alternate kickback
BodybuildingStrength
Sit on a bench with a dumbbell in each hand, palms facing inwards. Bend forward at the waist, keeping your back straight and parallel to the ground. Extend one arm straight back, keeping it close to…