Библиотека упражнений

Dumbbell incline t-raise

Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards. Lean forward and let your arms hang straight down, perpendicular to the floor. Keeping your…

Smith hack squat

Adjust the barbell on the smith machine to an appropriate height for your body. Stand with your feet shoulder-width apart, toes slightly pointed outwards. Position yourself under the barbell, resting…

Sled hack squat

Adjust the sled machine to a comfortable position for your height. Stand with your feet shoulder-width apart on the platform, toes slightly pointed outwards. Hold onto the handles or bars for…

Sled closer hack squat

Adjust the sled machine to a comfortable weight and position yourself with your back against the pad. Place your feet shoulder-width apart on the platform, toes slightly pointed outwards. Grip the…

Lever reverse hyperextension

Adjust the leverage machine to fit your body and secure your feet in the foot pads. Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad. Cross your…

Smith rear delt row

Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground. Grasp the handles with an overhand grip, slightly wider than…

Sledge hammer

Stand with your feet shoulder-width apart and hold the sledge hammer with both hands. Engage your core and keep your back straight. Swing the sledge hammer down towards the ground, using your core…

Lever incline chest press

Adjust the seat and backrest of the leverage machine to a comfortable position. Sit on the machine with your back against the backrest and your feet flat on the floor. Grasp the handles with an…

Side Kick

Cable Donkey Kickback on Spider Bench

Cable Donkey Kickback on Bench

Smith Machine Single-Leg Kickback