Piston bent-over row

Perform the piston bent-over row like this for best results To start Get some dumbbells Holding dumbbells, stand with your feet shoulder-width apart. Bend forward until your torso is almost parallel to the floor and your arms hang straight down, palms facing each other. Pull the weights to the sides of your chest. This is […]

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Reverse curl and lunge

Perform the reverse curl and lunge like this for best results To start Get your dumbbells Stand holding a pair of dumbbells at arm’s length. Reverse curl and lunge Step back Take a step backward as you bend your knee until it forms a 90-degree angle at the bottom. As you step back, curl the […]

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Single-arm leaning shoulder-raise

Do the single-arm leaning shoulder-raise like this To start Get on the right side Stand with your right side toward a squat rack or a sturdy machine. Hold a light dumb-bell in your left hand and grab the rack with your right hand. The move Lean left Lean to the left as far as you […]

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Travelling deadlift

Do the travelling deadlift like this for best results To start Get a barbell Stand with a light barbell on the floor in front of you, your feet shoulder-width apart and the bar directly over your toes. The move Grip the bar Bend your knees and grasp the bar with an overhand grip with your […]

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Variable flys

Perform variable flys correctly by following our guide Variable flys Incline a bench to an angle that works you the hardest. Lie back with a dumb-bell in each hand and hold them at arms length above your chest. Elbows arched. Slowly lower weights out to your sides as far as your can. Maintain the same […]

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Preacher curls

Perform preacher curls correctly by following our guide Preacher curls Sit at a preacher curl station and grab an EZ-curl bar with an underhand grip. Keeping your back straight, slowly curl the bar up until your forearms are just short of perpendicular to the floor. Then lower the weight back down. From http://www.menshealth.co.uk

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Twisting shoulder press

Perform the twisting shoulder press like this for best results Twisting shoulder press 1 Hold dumb-bells outside your shoulders at jaw level, palms facing in. Press the dumb-bells overhead as you twist your torso to the left. 2 Lower the dumb-bells as you twist back to the centre, then press upwards again while twisting to […]

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Overhead lunge

Perform the overhead lunge like this for best results 1 Hold a medicine ball at arm’s length over your head, your feet hip-width apart and your knees slightly bent. 2 Step forwards with your left foot and lower your body so that your left lower leg is perpendicular to the floor and your left thigh […]

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