Библиотека упражнений

Band kneeling one arm pulldown

Attach the band to a sturdy anchor point above your head. Kneel down and hold the band with one hand, palm facing down. Extend your arm fully overhead, keeping your elbow slightly bent. Engage your…

Band close-grip pulldown

Attach the band to a high anchor point, such as a pull-up bar or sturdy beam. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart. Step back to create…

Cable lying fly

Attach the handles to the cables and lie flat on a bench with your feet flat on the ground. Hold the handles with your palms facing each other and your arms extended straight above your chest.…

Dumbbell Zottman Curl

Barbell Back Squat

Dumbbell Step Up on Box

Reverse-Grip Front Lat Pulldown

Spider Bent-Over Dumbbell Row

Hammer Military Dumbbell Front Raise

Incline Single-Arm Dumbbell Lateral Raise

Kneeling Cable X Row

Lever decline chest press

Adjust the seat height and backrest of the leverage machine to a comfortable position. Sit on the machine with your back against the backrest and your feet flat on the floor. Grasp the handles with…