Библиотека упражнений

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,…

Barbell bench front squat

Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. Hold the barbell with an overhand grip, keeping your elbows up and your…

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 bent arm pullover

Lie flat on a bench with your head at one end and your feet on the floor. Hold a barbell with a shoulder-width grip and extend your arms straight above your chest. Lower the barbell behind your head…

Kneeling Cable X Row

Barbell decline bench press

Lie on a decline bench with your feet secured and your head lower than your hips. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Unrack the barbell and lower it…

Barbell full squat

Stand with your feet shoulder-width apart, toes slightly turned out. Hold the barbell across your upper back, resting it on your traps or rear delts. Engage your core and keep your chest up as you…

Barbell clean-grip front squat

Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward. Lower your body by bending your knees and pushing your hips back,…

Cable reverse curl

Attach a straight bar to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an underhand grip, hands…

Cable lateral raise

Stand with your feet shoulder-width apart and grasp the cable handles with an overhand grip. Keep your arms straight and your core engaged. Raise your arms out to the sides until they are parallel to…