Exercises
Neck
Sternocleidomastoid
Splenius
Shoulders
Deltoid
Anterior
Lateral
Posterior
Supraspinatus
Upper Arms
Triceps Brachii
Biceps Brachii
Brachialis
Forearms
Brachioradialis
Wrist
Flexors
Extensors
Pronators
Supinators
Back
General
Latissimus Dorsi & Teres Major
Trapezius
Upper
Middle
Lower
Levator Scapulae
Rhomboids
Infraspinatus & Teres Minor
Subscapularis
Chest
General
Pectoralis Major
Sternal
Clavicular
Pectoralis Minor
Serratus Anterior
Waist
Rectus Abdominis
Transverse Abdominus
Obliques
Quadratus Lumborum
Erector Spinae
Hips
Gluteus Maximus
Abductors
Flexors
Deep External Rotators
Thighs
Quadriceps
Hamstrings
Hip Adductors
Calves
General
Gastrocnemius
Soleus
Tibialis Anterior
Popliteus

Standing Side Bend with Towel No equipment? No problem! Tone your torso with this fun move.

Starting PositionStand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation. ActionLift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.

Special Instructions - Concentrate on bending from the waist, and letting your upper body/arms follow.

Muscles Worked: Obliques

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Upper Body


Beginners

Alternating Dumbbell Biceps Curls
Bench Press with Barbell
Biceps Curls with Band
Boxer
Chest Press with Band
Dumbbell Chest Press
Dumbbell Flys
Dumbbell Hammer Curls
Dumbbell Lateral Raises
Dumbbell Pullovers
Dumbbell Reverse Flys Seated on Ball
Dumbbell Shrugs
Dumbbell Triceps Kick Backs
Dumbbell Wrist Curls
Isometric Biceps Hold with Towel
Isometric Shoulder Hold with Towel
Low Mount Reverse Flys with Band
Low Mount Seated Rows with Band
Lying Dumbbell Triceps Extensions
Lying Triceps Lifts
Modified Pushups
One-Arm Dumbbell Rows
One-Arm Dumbbell Rows with Ball
Pushups
Pushups on Ball at Hips
Seated Dumbbell Concentration Curls
Seated Dumbbell Rows
Seated Dumbbell Shoulder Press
Seated Dumbbell Triceps Extensions
Triceps Dips with Bent Knees
Wall Pushups

Advanced

Barbell Triceps Extensions on Ball
Chest Flys on Ball
Close-Arm Wall Pushups
Decline Pushups
Dumbbell Chest Flys on Ball
Dumbbell Chest Press on Ball
Dumbbell Reverse Flys Lying on Ball
Dumbbell Shoulder Press on Ball
Dumbbell Triceps Extensions on Ball
Incline Pushups
Lying Row & Rotation on Ball
One-Arm Side Pushups
Pushups on Ball at Legs
Reverse Plank
Triceps Dips with Straight Legs
Two-Part Pushups
Wall Sit with Dumbbell Biceps Curls
Wall Sit with Lateral Dumbbell Raises