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 step-up

Stand in front of a bench or step with a barbell resting on your upper back. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface. Push through your heel and…

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 standing overhead triceps extension

Stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Raise the barbell overhead, fully extending your arms. Keeping your upper arms close to your head, slowly lower the…

Kneeling Cable X Row

Barbell standing concentration curl

Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up. Rest your opposite hand on your thigh for support. Keeping your upper arm stationary, exhale and curl the…

Barbell seated overhead press

Sit on a bench with your back straight and feet flat on the ground. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart. Lift the barbell off the rack and bring it to…

Barbell standing back wrist curl

Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing…

Barbell reverse grip decline bench press

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

Cable rope one arm hammer preacher curl

Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an underhand grip, palms facing up. Position your upper…