Spider curls are a popular biceps exercise similar to Scott bench curls. Unlike the latter, it's a flexion of the arms extended vertically while lying on an incline bench. The elbows, in this case, are fixed. What muscles is the exercise designed for? First of all, spider curls is an isolation ...

Piri Raider is a man of amazing willpower, hardworking, and very tenacious. Modest physical data and lack of results over a decade of training did not prevent him from becoming a bodybuilder, founder, and editor of the famous Iron Man magazine. The Rader chest pull exercise is his invention....

Supinated wrist curl with a dumbbell is one of the most popular basic exercises for developing arm muscles. Traditionally, it's one of the favorites in men's training programs. Girls also love the exercise, since it can significantly improve the shape of the arms and tone the muscles. What muscles ...

The dumbbell hammer curl is one of the classic exercises for developing biceps and shoulder muscles. It helps to increase the volume and definition of the biceps. The width of the forearm also increases in a short time. The exercise is sometimes referred to simply as the hammer. The features of ...

The dumbbell concentration curl is a classic arm muscle exercise. The isolating movement gives your arms volume and strength. Having some biceps mass is essential for effective training. The exercise will be most beneficial for athletes with training experience. What does the exercise give? What ...

Cable crossover bicep curl is an isolating support exercise that can be done at the end of a workout to hit the target muscle group. What muscles is the exercise aimed at? This exercise loads: Biceps or biceps brachii Shoulder muscle or brachialis. It's located under the biceps, and ...

Сable crossover is an exercise performed in a cable exercise machine. It's an isolated exercise, which shapes the pectoral muscles. Athletes who already have a baseline pectoral mass that needs to be polished use it often. What muscles is the exercise targeting? The exercise targets the pectoral ...

Standing forward bend is a simple exercise that allows you to develop flexibility in your spine and tone your abs, back, and glutes. In addition, this exercise is included in the TRP standards. Therefore, for all those who want to have a beautiful flexible body and be proud of their physical shape, ...

One of the most popular exercises for building beautiful and strong buttocks is the recumbent pelvis lift. This exercise is quite effective and usually becomes part of the complexes aimed at working out the lower body. Benefits of the glute bridge The glute bridge is a variation of the bridge ...

Standing cable hip extension is performed using the muscles of the buttocks and the back of the thigh. Leg swing crossover allows you to work out the gluteal region as efficiently as possible by choosing a weight corresponding to the level of training. What muscles work during this exercise? ...

The scissors exercise is familiar to everyone from school physical education lessons. Despite its simplicity, the exercise is very effective in strengthening the abs and forming a beautiful body. On which types of muscles does the exercise affect? Scissors have a complex effect on the entire ...

Let's work on deltoid muscle development. This exercise will strengthen and develop your shoulders, visually increasing their width. Overhead dumbbell press is usually performed while standing and requires a minimum level of training. The main thing is not to use too much weight and to follow the ...

The machine hip extension is a great exercise, which allows you to work your glutes without using your quads. Girls more often perform it, since most women are not interested in increasing the volume of their legs. Men usually work on the lower body with basic exercises, but can use the hip ...

Today we'll look at a rather effective exercise, namely finger push-ups. Martial arts masters often demonstrate it. Such a sophisticated version of push-ups is rather impressive and has some benefits. More on this below. More about the benefits The benefits of push-ups are unlikely to raise ...

Breeding feet on the simulator is a popular exercise for working out the lateral surface of the buttocks. It's popular with women because, when combined with other lower body exercises, it gives the hips a rounded shape, thereby emphasizing the waistline. What muscles does the exercise target? ...

Standing and seated calf raises are traditionally used in fitness and bodybuilding to train the calf and soleus muscles. The exercise is versatile and suitable for both the beginner and the experienced athlete. Calf raises can be performed with a variety of equipment in the gym or at home. The ...

Side-lying leg swing is a simple but effective exercise that is included in many legs and glute workouts. You don't need special equipment to do it, a lot of people do it at home. What muscles is this exercise targeting? First of all, the side-lying leg swing affects the area of the buttocks, ...

Lateral leg raises using the cable machine is a great exercise for working out the gluteus medius. In ordinary life, these muscles are involved in the work indirectly. However, they give a rounded attractive shape to the upper part of the buttocks. What muscles is this exercise targeting? As I ...

Incline dumbbell triceps extension is one of the best triceps exercises that allows you to effectively work the mentioned muscle, add volume to your arms and emphasize the relief. Girls usually do the exercise to improve their shape and get rid of the laxity on the back of their arms. Despite the ...

Be sure to include back exercises in your workout if you want to achieve perfect posture and forget about low back pain. The cat and camel exercise effectively develops the muscles that support the spine and directly affect the abdominal muscles. Main features Cat and camel came to the world of ...

The Bicycle crunch exercise is ideal for effectively strengthening the oblique abdominal muscles. You do not need to visit the gym or purchase additional equipment. All you need is a flat surface, a minimum level of physical fitness, and your desire. In other words, if you are practicing home ...