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…

Cable one arm curl

Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip, palm facing up. Keep your elbow close to your side and slowly curl your forearm up…

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.…

Cable low seated row

Sit on the machine with your feet flat on the footrests and your knees slightly bent. Grasp the handles with an overhand grip, palms facing down. Keep your back straight and lean slightly forward,…

Incline Single-Arm Dumbbell Lateral Raise

Cable lying close-grip curl

Attach a straight bar to a low pulley cable machine. Lie face up on a flat bench with your feet flat on the ground. Grasp the bar with an underhand grip, hands shoulder-width apart. Extend your arms…

Kneeling Cable X Row

Cable decline press

Adjust the cable machine to a decline position. Sit on the decline bench facing the cable machine. Grasp the handles with an overhand grip and position them at chest level. Keep your feet flat on the…

Cable decline fly

Adjust the cable machine to a decline position. Stand facing away from the machine with your feet shoulder-width apart. Hold the handles with your palms facing forward and your arms extended straight…

Cable front raise

Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. Keep your back straight and your core engaged. Raise the cable handle in front of you, keeping your arms…

Bottoms-up

Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and bring them towards your chest, keeping your feet off the ground. Engaging your abs, lift your hips off…

Barbell standing reverse grip curl

Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl…