Библиотека упражнений

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…

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…

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

Kneeling Cable X Row

Barbell decline wide-grip press

Lie on a decline bench with your feet secured and your head lower than your hips. Grasp the barbell with a wide grip, slightly wider than shoulder-width apart. Lower the barbell to your chest,…

Cable reverse preacher curl

Adjust the cable machine so that the preacher curl pad is at chest height. Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully…

Barbell drag curl

Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. Let the barbell hang at arm's length in front of your thighs. Keeping your upper arms stationary,…

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…

Barbell full zercher squat

Stand with your feet shoulder-width apart and toes slightly turned out. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability. Engage your core and keep…

Cable one arm incline press

Adjust the cable machine to a low pulley position. Sit on an incline bench facing away from the cable machine. Grasp the handle with one hand and bring it up to shoulder height. Position your feet…

Cable deadlift

Stand facing the cable machine with your feet shoulder-width apart. Bend at the hips and knees, lowering your torso until your back is parallel to the ground. Grasp the cable handles with an overhand…