Exercises (all)
The barbell lunge trains the quadriceps, glutes and adductors. The exercise is suitable for beginners and advanced users.
The barbell squat targets the front of the thighs, the adductors and the glutes. You can also do this exercise at home.
The dumbbell squat trains the quadriceps, adductors, glutes and to a lesser extent the hamstrings and lower back. The exercise is suitable for every level.
The single-arm row gives the back muscles a good workout. All you need is a sturdy bench and a dumbbell.
This simple but effective exercise, called the reverse fly, trains the muscles in the upper back and shoulders.
The seated row is done in a gym and is effective for the entire back. The muscles that control the shoulder blade receive extra attention.
The bent-over row targets the muscles in the upper back. The bent-over row is suitable for intermediate and advanced strength athletes.
The lat pulldown is a strength training for both beginners and advanced users. It focuses on the muscles in the back, shoulders and arms.