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Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other. Bend forward at your waist so that your chest is leaning ...Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent (a bit more bent than they are for the one-arm rows) and your feet just beyond shoulder width apart. Start with your arm fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat for the desired reps. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.
(Ref: www.shapefit.com) (less)
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Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i...Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body STRAIGHT up and down and do not lean over. Leaning over would work more of the lower chest. You can add weight by using a Dip Belt. Exercise image and description by Bodybuilding.com (less)
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There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt r...There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt rows which does. For some reason people use bent-over laterals raises, and as they involve minimal weight, it encourages people to turn them into compound. As a result, all the tension is transferred onto the muscles of the upper back, and little rear-delt stimulation. Then others either just rely on compounds, or use upright rows, which actually target the traps, biceps and back just as much if not more so than the rear delts. So I discovered an exercise called the rear-delt cable row that stimulate this area better. Rear-delt rows also allow you to use a weight that is not possible on the only other isolation exercise for the rear-delt. To perform these rows, sit in the same position on a cable-row station as you would doing seated cable rows. Attach a rope to the pulley and grasp it with an overhand grip. Stretch your lats if you wish, stand upright and bring the weight in and upwards towards your neck. The trick is to extend your forearms upwards as you pull the weight to your neck, and at the end of the movement, your arms will finish in a bicep-pose with your lower arms parallel to the floor. By doing this, it activates the rear delts and allows for a peak contraction. Exercise description by Bodybuilding.com (less)
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Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the...Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. Exercise description by Bodybuilding.com (less)
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Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less)
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The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has...The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has handles that allow you to include your arms, back and chest in the workout. This is a good cardiovascular exercise that will help improve your endurance and burn calories. (less)
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Time: 00:20:00
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Riding a stationary bike is very similar to riding a bike outdoors. A few benefits to riding a bike indoors is that you do not have to worry about stopping for cars and you have the freedom to increas...Riding a stationary bike is very similar to riding a bike outdoors. A few benefits to riding a bike indoors is that you do not have to worry about stopping for cars and you have the freedom to increase or decrease the intensity of the workout at will. Biking will help improve your endurance and is also a great leg workout. (less)
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Time: 00:08:00
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