Библиотека упражнений
Обучающие материалы по упражнениям с разбивкой по мышцам, оборудованию и типу упражнения.
Lever alternating narrow grip seated row
BodybuildingStrength
Adjust the seat height and footplate position to ensure proper alignment. Sit on the machine with your back straight and feet flat on the footplate. Grasp the handles with a narrow grip, palms facing…
Smith one arm row
BodybuildingStrength
Adjust the height of the smith machine bar to waist level. Stand facing the smith machine with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your…
Smith bent over row
BodybuildingStrength
Set up the smith machine with the bar at hip height. Stand facing the bar with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight.…
Band close-grip push-up
BodybuildingStrength
Place a band around your upper arms, just above the elbows. Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Bend your…
Smith narrow row
BodybuildingStrength
Adjust the seat height and position yourself on the machine with your feet flat on the floor. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart. Keep your back…
Smith reverse grip bent over row
BodybuildingStrength
Set up the smith machine with the bar at hip height. Stand facing the bar with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight.…
Cable upper row
BodybuildingStrength
Attach a straight bar to a cable machine at chest height. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width…
Lever reverse t-bar row
BodybuildingStrength
Adjust the seat height and footplate position on the leverage machine. Sit on the machine with your chest against the pad and your feet flat on the footplate. Grasp the handles with an overhand grip,…
Lever high row
BodybuildingStrength
Adjust the seat height and foot platform to a comfortable position. Sit on the machine with your chest against the pad and your feet flat on the foot platform. Grasp the handles with an overhand…
Lever reverse grip vertical row
BodybuildingStrength
Adjust the seat height and footplate position to ensure proper alignment. Sit on the machine with your chest against the pad and your feet flat on the footplate. Grasp the handles with an underhand…
Lever bent over row
BodybuildingStrength
Stand with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Bend forward at the hips, keeping your back…
Lever bent-over row with v-bar
BodybuildingStrength
Adjust the seat height and position yourself facing the machine. Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent. Pull the v-bar towards your abdomen,…