Instructions Information Related exercises Lie on the ground and get in a plank position. 2. Rotate your torso to the sides using your middle delts. 3. Pause for a moment at the top and slowly return to the stating position. Doable at: Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Stand upright under a doorframe. Put the back of your hands on the doorframe and try to push your hands away as hard as you can. Doable at: Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Put something heavy on a towel and wrap it up. 2. Stand Straight with your hands and feet Shoulder-width apart and hold the towel with a neutral grip. 3. Flex your shoulders and raise your arms laterally until you reach shoulder height. 4. Hold the contraction for a moment
Instructions Information Related exercises Stand upright and hold a broomstick in an overhand grip and your hands shoulder-width apart. 2. Flex your shoulders to raise the bar to shoulder height, hold the contraction for a moment and slowly lower the bar back to the starting position. Doable at: View “at gym” alternative Muscle group/groups: Working
Instructions Information Related exercises Lie on the ground with your arms extended at your sides. 2. Make fists with your palms facing down and push your hands to the ground as hard as you can. Doable at: Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Get in a pushup position with your hands just over shoulder width apart. 2. Elevate your pelvis until your arms are over your head. 3. Flex your elbows and slowly go down until your head reaches the ground. 4. Extend your arms back to the starting position. Doable at:
Instructions Information Related exercises Stand straight with your feet shoulder-width apart and grab a metal bar and hold it from one end with your arm fully extended. 2. Flex your wrist abductors to lift the bar off the ground until parallel to the ground. 3. Hold the contraction for a moment and slowly return
Instructions Information Related exercises Stand straight with your feet shoulder-width apart and grab a metal bar and hold it from one end with your arm fully extended. 2. Flex your wrist adductors to lift the bar off the ground past the parallel line. 3. Hold the contraction for a moment and slowly return to
Instructions Information Related exercises Stand straight with your feet shoulder-width apart and grab a metal bar and hold it from one end. 2. Flex your elbow until 90 degrees and keep it in this position. 3. Now start pronating your wrist until the bar is parallel to the ground. 4. Hold this position
Instructions Information Related exercises Stand straight with your feet shoulder-width apart and grab a metal bar and hold it from one end. 2. Flex your elbow until 90 degrees and keep it in this position. 3. Now start supinating your wrist until the bar is parallel to the ground. 4. Hold this position
