Category : Exercises

Calf Exercises

Leg Press Machine Calf Raise

Place yourself in the leg press machine normally, as you would to perform leg presses. Position your feet either against the middle of the pressing surface, or at the bottom edge with your toes and the balls of your feet supporting the weight.… Read more

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Calf Exercises

Hack Squat Calf Raise

Hack squat machine calf raises can be performed with your feet flat on the hack machine pressing surface, or with a sturdy wooden block resting on the pressing surface. A block will allow for a greater range of motion.

With your toes and the balls… Read more

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Calf Exercises

Donkey Calf Raise

The donkey calf raise can be performed on a donkey calf raise machine, or with a fellow lifter sitting on your lower back.

Place your feet on a block, or on the edge of the machine’s platform. You want your toes and the balls of your feet to … Read more

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Back Exercises

Yates Rows

Start by grabbing a barbell with palms up grip (like a bicep curl) that is slightly wider than shoulder width. Your stance should be approximately shoulder width apart with your knees slightly bent. Bend over at the waist slightly with the barbell… Read more

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Back Exercises

Wide Grip Seated Pulley Rows

Attach a wide grip bar to the low pulley machine and then sit down on the machine. Next, reach forward and grab the handle with a double overhand grip that is wider than shoulder width. Now, lean back until your torso is straight up and your back … Read more

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Bicep Exercises

Seated Barbell Curl

Begin by sitting on the end of a flat bench with a barbell across your upper thighs. Grab the bar with a slightly wider than shoulder width grip and your palms facing up. Make sure your upper arms are tight to your torso and your elbows are slightly… Read more

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Bicep Exercises

Preacher Curl

Begin by adjusting a preacher curl bench so that when you sit down your upper arm lies flat on the upper arm pad. Next, reach down and grab the bar with palms up grip and then again place your upper arms flat on the pads. Lower the weight as far as you… Read more

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