Βιβλιοθήκη Ασκήσεων

Concentration Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbell, bench.

Conventional Deadlift targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, plates.

Crawl (Lateral) elevates heart rate and work capacity while reinforcing athletic movement. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Open space.

Crunch strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Curtsy Lunge trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells.

Dead Bug strengthens the core by resisting or producing trunk movement under control. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Floor mat.

Decline Barbell Bench Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, decline bench, rack.

Decline Dumbbell Flye primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, decline bench.

Decline Dumbbell Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells, decline bench.

Depth Jump elevates heart rate and work capacity while reinforcing athletic movement. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Plyo box.

Dips (Triceps Emphasis) focuses on the arm musculature with controlled elbow flexion or extension. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dip bars or assisted machine.

Donkey Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Donkey calf machine or belt.

Dumbbell Bench Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells, flat bench.

Dumbbell Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Dumbbell One-Arm Row targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbell, flat bench.

Dumbbell Pullover primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbell, bench.

Dumbbell Shrug targets the back musculature, emphasizing scapular retraction and elbow drive. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells.

Dumbbell Thruster trains multiple major muscle groups in a coordinated pattern. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells.

Elliptical Trainer elevates heart rate and work capacity while reinforcing athletic movement. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Elliptical machine.

EZ-Bar Curl focuses on the arm musculature with controlled elbow flexion or extension. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: EZ-bar.

Face Pull develops the deltoids with support from the triceps and upper back stabilizers. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, rope.