Animated Exercise Examples - TheTrainingStationInc.com©- Exercises

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Forearms

Barbell Wrist Curls
(palms up)

Barbell Reverse Wrist Curls
(palms down)

Barbell Reverse Curls
(palms down)

Dumbbell Hammer Curls

Cable Hammer Curls
w/rope handle

Forearm Wrist Roller
1 rep = all the way up then back down then all the way up the other way
then back down

Weight = Bodyweight

Hang from Pull Up Bar for Time

Barbell Hold for Time

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HOLD POINTER OVER EXERCISE TO ANIMATE CLICK TO ENLARGE (Please wait for page to load completely) The original purpose of these exercise examples was to fit on one sheet of paper for workouts forms. They are not intended to be exact examples.

Chest

Flat Barbell Press	Flat Cambered Barbell Press	Flat Smith Machine Press	Flat Dumbbell Press	Flat Dumbbell Flyes


Flat Universal Machine Press	Incline Barbell Press	Incline Cambered Barbell Press	Incline Smith Machine Press	Low Incline Smith Machine Press


Futron Incline Barbell Press	Futron Incline Cambered Barbell Press	Incline Barbell Press (in squat/power rack)	Low Incline Barbell Press	Low Incline Barbell press (in squat/power rack)


Incline Universal Machine Press	Incline Dumbbell Press	Incline Dumbbell Flyes	Decline Barbell Press	Decline Cambered Barbell Press

Decline Smith Machine Press	Decline Dumbbell Press	Decline Dumbbell Flyes	Pec Deck	Dumbbell Pullovers


Cable Crossovers	Upward Cable Crossovers	Dips	Bench Dips	Gravitron Assisted Dips


Push Ups	Flat Cormax Bench Press	Barbell Floor Press

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Shoulders

Seated Dumbbell Press	Standing Dumbbell Press	Seated Front Barbell Press	Seated Rear Barbell Press	Seated Front Smith Machine Press	Seated Rear Smith Machine Press


Seated Universal Machine Press w/no back support		Seated Universal Machine Press w/no back support	Seated Universal Machine Press w/back support	Dumbbell Side Raises (seated or standing)	Cable Side Raises


One Arm Cable Side Raises		Dumbbell Front Raises	Barbell Front Raises w/Barbell, EZ curl bar or Super EZ curl bar	Lying Barbell Front Raises	Cable Front Raises w/rope


Wide Grip Barbell Upright Rows		Wide Grip Smith Machine Upright Rows	Standing Dumbbell Rear Raises	Seated Dumbbell Rear Raises	Reverse Pec Deck


Seated Front Barbell Press in Power Rack		"Pee Wee Herman" Dumbbell Side Raises	Wide Grip Cable Upright Rows (Overhand Grip)	Incline Dumbbell Side Raises	Standing Barbell Press


Clean & Press		Dumbbell Lateral Throw

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Triceps

Close Grip Barbell Press	Close Grip Smith Machine Press	Close Grip Decline Barbell Press	Lying Tricep Extension "Skull Crushers"	Decline Lying Tricep Extension "Skull Crushers"

				Rear View
Dumbbell Crossface	Dumbbell Kickback	Seated Overhead Extensions	Seated Dumbbell Overhead Extensions (one arm or two)	Seated One Arm Overhead Extensions


Bench Dips	Dips	Pushdowns on Universal Machine	Pushdowns on Lat Pulldown Machine	Pushdowns on Cable Crossover Machine


Underhand Pushdowns Palms up w/cloth or chain handle	Cable Kickback - Palm up on Cable Crossover Machine	Overhead Cable Extensions on Pulldown machine	Cable Overhead Extensions on Cable Crossover Machine	One Arm Cable Overhead Extensions on Cable Crossover Machine


Push Ups	Cable Skull Crushers

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Back (Lats)

Pulldowns	Underhand Pulldowns (palms up)	Pull-ups	Pull-ups w/ V -handle	Chin Ups (Underhand) (palms ups)


Seated Cable Rows	Bent Over Barbell Rows (overhand & underhand)	Close Grip Leverage Row Machine	Wide Grip Leverage Row Machine	T-Bar Rows ----o---- shaped handle


T-Bar Rows V shaped handle	One Arm T-Bar Row	Dumbbell Row	One Arm Seated Cable Row	Barbell Pullovers


Dumbbell Pullovers	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	3/4 Deadlifts (off bottom of Smith Machine)	Rack Pulls (start just above knee)


Straight Arm Pulldowns	Gravitron Pull-ups

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Biceps

Standing Barbell or EZ Curl Bar Curls	Standing Dumbbell Curls	Alternating Standing Dumbbell Curls	Seated Dumbbell Curls
Bicep Exercises

Seated Dumbbell Curls	Incline Dumbbell Curls (keep head on bench & elbows back)	High Incline Dumbbell Curls (keep head on bench & elbows back)	Preacher Curls w/Barbell, Dumbbell or EZ Curl Bar
Bicep Exercises

Dumbbell Curl on an Incline Bench	Dumbbell Concentration Curls	Barbell Concentration Curls	Cable Curls (Seated Cable Row Machine)
Bicep Exercises

Cable Curls - One arm or two (Cable Crossover Machine)	"CC" Cable Crossover Curls - High	"CC" Cable Crossover Curls - Low	One Arm "CC" Cable Crossover Curl - High


Chin Ups (Underhand)	Cross Body Dumbbell Curls	Drag Curls on the Universal Machine	Drag Curls


Barbell Curls over an Incline

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Traps

Dumbbell Shrugs	Barbell Shrugs	Smith Machine Shrugs			Universal Machine Shrugs


Close Grip Barbell Upright Rows	Close Grip Smith Machine Upright Rows	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	3/4 Deadlifts (off bottom of Smith Machine)	Rack Pulls (start just above knee)

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Lower-Back

Hyper-Extensions	Lower Back Machine "ab/Back"	Deadlifts	3/4 Deadlifts (off bottom of squat rack)	3/4 Deadlifts (off bottom of Smith Machine)	Rack Pulls (start just above knee)	Good Morning

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Abdominals (Abs)

Crunches	Crunches w/feet up	Reverse Crunch	Double Crunch	6 inch Leg Lifts
Ab Exercises - Abdominal Exercises

Ball Crunch	Ab Roller	Sit Ups on Slant Board	Hanging Knee Lifts	Hanging Leg Lifts
Ab Exercises - Abdominal Exercises

AB/back Machine	Ab Bench	Standing Dumbbell Serratus Crunch "Gaspari's" Do not bend at the waist	Torso Track	Jacknives on Ball

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

POINT AT EXERCISE TO ANIMATE CLICK TO ENLARGE

Quads/Hams/Glutes

Leg Press	"Trotter" Leg Press	"Bodysmith" Leg Press	"Yukon" Vertical Leg Press	Barbell Squats


Smith Machine Squats	Front Hack Squats	Barbell Hack Squats	Universal Machine Squats	One Leg - Leg Press


One Leg -"Trotter" Leg Press	Deadlifts	Barbell Lunges	Dumbbell Lunges	Smith Machine Lunges taller people face other direction back foot all the way back and front foot all the way forward (one leg at a time) (do not alternate legs)