Instructions Information Related exercises Sit on a leg press machine and place your feet on the bottom of the platform with a narrow stance. 2. Keep your shoulders and hips in contact with the back pad at all times. 3. Push your feet to the platform, raise it and move the safety bars. […]
Instructions Information Related exercises Press your back against a wall with your knees bent to 90 degrees. 2. Hold this position for the allotted time. Doable at: View “at home” alternative Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Anchor a barbell to a corner and load it with desirable weight. 2. Stand at the end of the bar with your feet shoulder-width apart, lift it up and rest it on top of your shoulder (Don’t forget to switch the supporting shoulder after each set). 3. Slightly lean forward
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
Instructions Information Related exercises Stand straight with a narrow stance and hold a pair of dumbbells with your hands. 2. Flex your elbows until 90 degrees and keep them in this position. 3. Now start rotating your wrists in both directions. 4. Keep rotating them until fatique. Doable at: Muscle group/groups: Working muscle/muscles:
Instructions Information Related exercises Stand Straight with your feet Shoulder-width apart and hold a pair of dumbbells with a pronated (Overhand) grip. 2. Stick your chest out, Unshrug your shoulders and contract your lats and abs. 3. Curl the dumbbells Up towards your chest and squeeze your forearms. Hold the contraction for a moment
Instructions Information Related exercises Stand Straight with your hands and feet Shoulder-width apart and hold the barbell with a pronated (Overhand) grip. 2. Stick your chest out, Unshrug your shoulders and contract your lats and abs. 3. Curl the bar Up towards your chest and squeeze your forearms. Hold the contraction for a moment
