Tag Archives: bodybuilding exercises

Rope Face Pull

About the Rope Face Pull

Type: Compound
Level: Beginner
Muscle Groups: Shoulders, Traps, Upper Back
Equipment: Cable

VIDEO: How To Do Rope Face Pull

 

Rope Face Pull Instructions

1. Adopt a split stance, holding your arms straight out in front with forearms pronated.

2. Breathe in deeply and pull the rope towards your face, holding your elbows high.

CONTINUE READING

Decline Sit Up

About the Decline Sit Up

Type: Isolation
Level: Beginner
Muscle Groups: Abs
Equipment: None

VIDEO: How To Do Decline Sit Up

 

Decline Sit Up Instructions

1. Set the bench to angle up at 30 to 45 degrees. The difficulty of situps will depend on the angle.

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Barbell Upright Row

About the Barbell Upright Row

Type: Compound
Level: Beginner
Muscle Groups: Traps, Biceps, Shoulders
Equipment: Barbells

VIDEO: How To Do Barbell Upright Row

 

Barbell Upright Row Instructions

1. Load the barbell with your desired weight.

2. Stand facing the bar with your feet apart at approximately shoulders-width.

CONTINUE READING

Bodyweight Hip Thrust

About the Bodyweight Hip Thrust

Type: Isolation
Level: Beginner
Muscle Groups: Glutes, Abs, Hamstrings
Equipment: None

VIDEO: How To Do Bodyweight Hip Thrust

 

Bodyweight Hip Thrust Instructions

1. Lie flat on the floor with your arms at about 45 degree to your body and knees bent.

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Smith Machine Shoulder Press

About the Smith Machine Shoulder Press

Type: Compound
Level: Beginner
Muscle Groups: Shoulders and Triceps
Equipment: Machine

VIDEO: How To Do Smith Machine Shoulder Press

 

Smith Machine Shoulder Press Instructions

1. Set the bench down in the Smith machine shoulder press. Adjust the back at 90 degree. Sit on the bench and move so the bar is placed comfortably in front of your face.

CONTINUE READING

Reverse Hack Squat

About the Reverse Hack Squat

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Quads, Calves, Glutes Equipment: Machine

VIDEO: How To Do Reverse Hack Squat

 

Reverse Hack Squat Instructions

1. Load the hack machine wit the weight you are going to lift in this session.

2. It is important to lay your chest flat against the pad and shoulders should be up against the shoulder pads. Stand with your feet shoulder width apart on the bottom platform.

CONTINUE READING

Stiff Leg Deadlifts

About the Stiff Leg Deadlifts

Type: Compound
Level: Intermediate
Muscle Groups: Hamstrings, Quads, Calves, Glutes, Lower
Back, Adductors, Abs, Lats, Traps, Upper Back
Equipment: Barbells

VIDEO: How To Do Stiff Leg Deadlifts

 

Stiff Leg Deadlifts Instructions

1. Stand with your legs slightly bent and shoulder width apart. Place the barbell over the top of your shoelaces. Push the hips back and bend over until your top half is parallel with the floor(Imagine a hinge at your hip and bend forward.

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Single Leg Deadlift

About the Single Leg Deadlift

Type: Compound
Level: Advanced
Muscle Groups: Hamstrings, Abs, Forearms, Glutes, Lats, Lower
Back, Upper Back
Equipment: Dumbbell

VIDEO: How To Do Single Leg Deadlift

 

Single Leg Deadlift Instructions

1. Start with a dumbbell in one hand (say left hand).

CONTINUE READING

T Bar Machine Row

About the T Bar Machine Row

Type: Compound
Level: Beginner
Muscle Groups: Upper Back, Abs, Biceps, Lats, Lower Back, Shoulders, Traps
Equipment: Barbells

VIDEO: How To Do T Bar Machine Row

 

T Bar Machine Row Instructions

1. Stand upright with the bar positioned directly between your legs.

2. Use a v-grip handle, and place the bar into the notch of the v.

CONTINUE READING

Squat

About the Squat

Type: Compound
Level: Intermediate
Muscle Groups: Quads, Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbells

VIDEO: How To Do Squat

 

Squat Instructions

1. Set up with the barbell just below shoulder height and loaded with your chosen weight.

2. Stand under the bar with your feet apart.

CONTINUE READING
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