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Lat Pulldown Machine
Lat Pulldown Machine
Overview The pulldown on a lat pulldown machine is good variation of the regular cable pulldown. It turns of the need stabilizing muscles and you work [...]
Narrow Grip Pull Ups
Narrow Grip Pull Ups
The Muscles The Pull Ups Works Target muscle: Lats Primary muscle groups: Latissimus Dorsi Secondary muscle groups: Biceps Brachii, Trapezius, Deltoid [...]
Wide Grip Pull Ups
Wide Grip Pull Ups
The Muscles The Pull Ups Works Target muscle: Lats Primary muscle groups: Latissimus Dorsi Secondary muscle groups: Biceps Brachii, Trapezius, Deltoid [...]
Pull Ups
Pull Ups
The Muscles The Pull Ups Works Target muscle: Lats Primary muscle groups: Latissimus Dorsi Secondary muscle groups: Biceps Brachii, Trapezius, Deltoid [...]
Seated Cable Row
Seated Cable Row
The Muscles The Seated Cable Row Works Target muscle: Middle back Primary muscle groups: Latissimus Dorsi Secondary muscle groups: Erector Spinae, [...]
One Arm Dumbbell Row
One Arm Dumbbell Row
The Muscles The One Arm Dumbbell Row Works Target muscle: Middle back Primary muscle groups: Latissimus Dorsi Secondary muscle groups: Erector Spinae, [...]
Barbell Deadlift
Barbell Deadlift
Preparation To perform the deadlift first set a barbell with desired weight on the ground in front of you. Put your feet right beneath the bar with [...]
Overhead Squat
Overhead Squat
Overview The overhead squat is part of the snatch – movement from the Olympic weightlifting. It is basic multi-joint movement which requires a good [...]
Dumbbell Squat
Dumbbell Squat
Overview If you have to choose the better exercise between dumbbell and barbell squats the choice depends of your goals. If you want to develop muscle mass [...]
Dumbbell Sumo Squat
Dumbbell Sumo Squat
Overview The dumbbell sumo squat is a great squat variation which puts the emphasis on the adductors, glutes and the hamstrings. This is one of the [...]
Barbell Stationary Lunges
Barbell Stationary Lunges
Overview The barbell stationary lunges is basic multi-joint movement for the lower body muscles. It is great for developing the glutes and the hamstrings, [...]
Barbell Step Up
Barbell Step Up
Overview The barbell step up is great compound movement for the lower body muscles. It works mainly the glutes and the hamstrings muscles but almost every [...]
Barbell Hack Squat
Barbell Hack Squat
Bodyweight Squat
Bodyweight Squat
Overview The bodyweight squat is maybe the first exercise which you have to learn in the beginning of your fitness trainings. It will give you correct [...]
Sumo Deadlift
Sumo Deadlift
Overview The sumo deadlift is a great variation of the conventionally deadlift. It is popular mainly among the powerlifters and it’s almost impossible to [...]
Dumbbell Lunges
Dumbbell Lunges
Overview What are lunges? The lunge is very popular exercise’ It is great exercise to gain flexibility and strength. There are many different ways to [...]
Romanian Dumbbell Deadlift
Romanian Dumbbell Deadlift
Preparation Grasp set of dumbbells and hold them by your side. Position your feet about shoulder wide apart and stand completely straight, with slightly [...]
Stiff Legged Dumbbell Deadlift
Stiff Legged Dumbbell Deadlift
Preparation Grasp set of dumbbells and hold them by your side. Position your feet about shoulder wide apart and stand completely straight, with slightly [...]
Stiff Legged Barbell Deadlift
Stiff Legged Barbell Deadlift
Preparation To perform the stiff legged deadlifts first set a barbell with desired weight on rack. Grasp the bar using a shoulder width overhand grip, with [...]
Romanian Deadlift
Romanian Deadlift
Preparation To perform the romanian deadlift first set a barbell with desired weight on rack. Grasp the bar using a shoulder width overhand grip, with your [...]
Wide Stance Barbell Squat
Wide Stance Barbell Squat
Preparation For best results and safety purposes use a squat rack. The bar must be placed just below a shoulder level. To begin the exercise step under the [...]
Narrow Stance Barbell Squat
Narrow Stance Barbell Squat
Preparation For best results and safety purposes use a squat rack. The bar must be placed just below a shoulder level. To begin the exercise step under the [...]
Barbell Full Squat
Barbell Full Squat
Overview The barbell full squat is one of the most effective and hard exercises that you can perform. It’s great for the developing of the leg muscles and [...]
Barbell Squat
Barbell Squat
Overview The barbell squat is deserved called ’’The king of the exercises’’ there is no other exercise (except the Deadlift) that can stimulate such a [...]
Standing Calf Raise
Standing Calf Raise
Seated Calf Raise
Seated Calf Raise
One Arm Wrist Curl
One Arm Wrist Curl
Overview The wrist curls are one of the basic movements for developing of the bigger part of the forearms – the wrist flexors muscles. The dumbbells works [...]
Hammer Grip Wrist Curl
Hammer Grip Wrist Curl
Overview Preparation Execution Recommendations
Weighted Neck Flexion
Weighted Neck Flexion
Overview The weighted neck flexion is a great and comparatively easy to perform which helps for the developing of the neck flexor muscles. If you are going [...]
Military Press Behind The Neck
Military Press Behind The Neck
Overview The military press behind the neck are great exercise for developing the front and side head of the shoulders and the overall power of the upper [...]
Standing Shoulder Dumbbell Press
Standing Shoulder Dumbbell Press
Overview The standing dumbbell shoulder presses are great exercise which can help you to build powerful shoulders and strong core. Is recommendable to [...]
Barbell Shrugs
Barbell Shrugs
Overview The shrugs are one of the most effective ways to train your traps muscles. They force the trapezius muscles to do one of their main function to [...]
Side Lateral Raise
Side Lateral Raise
Overview The dumbbell side lateral raise is a single joint isolation exercise for the shoulders. It emphasizes the side head of the deltoid muscles which [...]
Seated Side Lateral Raise
Seated Side Lateral Raise
Overview The seated dumbbell side lateral raise is isolation exercise for the side head of the deltoid muscle. It allows more strict movement and better [...]
Seated Shoulder Press
Seated Shoulder Press
Overview The seated shoulder dumbbell presses are one of the most efficient exercises for the development of massive and powerful shoulder muscles. The [...]
Behind The Back Barbell Shrugs
Behind The Back Barbell Shrugs
Overview If you want a really big trapezius muscles definitely you have to put the behind the back barbell shrugs in the list with your exercises. As you [...]
Standing Barbell Front Raise
Standing Barbell Front Raise
Overview The standing barbell front raise is isolated movement for shoulders. It works mainly the front head of the deltoid muscle and a little bit of the [...]
Shoulder Press Machine
Shoulder Press Machine
Overview The shoulder press machine is a good substitute exercise if you for some reason can’t perform the version with free weights – shoulder [...]
Barbell Shoulder Press
Barbell Shoulder Press
Overview The seated barbell shoulder press is a compound, multi joint exercise which develop the front and side head of the shoulders. As every press [...]
Seated Barbell Shoulder Press Behind The Neck
Seated Barbell Shoulder Press Behind The Neck
Overview The seated barbell shoulder press behind the neck are basic multi joint exercise for the shoulder muscles. As a compound movement which involves [...]
Face Pull
Face Pull
Preparation Attach a rope to the high pulley of a cable station or lat pulldown and stand upright in front it. Grab the ends of the rope with overhand grip [...]