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Barbell Bentover Rows - SA

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/cxX3djew.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Keep back straight, row with control. Common Mistakes: Using momentum, not engaging back muscles.

Barbell Bentover Rows - SA muscle groups

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Beginner

+

Bodyweight

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Beginner

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Beginner

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Beginner

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Plate loaded

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Beginner

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Pin loaded

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Beginner

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Cable

Chest

Pallof Press

Beginner

+

Cable

Abs, Obliques

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Intermediate

+

Dumbbell

Chest

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Push Up

Beginner

+

Bodyweight

Chest

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Beginner

+

Plate loaded

Chest

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Beginner

+

Plate loaded

Chest

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Beginner

+

Dumbbell

Quads, Glutes

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Beginner

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Pin loaded

Shoulders

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Intermediate

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Plate loaded

Quads, Glutes

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Leg Raise

Intermediate

+

Bodyweight

Abs

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Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

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Lat Pullover

Intermediate

+

Dumbbell

Lats

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Split Squat

Beginner

+

KettleBell

Quads

Cable Tricep Extension

Beginner

+

Cable

Triceps

Calf Extension

Beginner

+

Pin loaded

Calves

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Chest Press

Beginner

+

Pin loaded

Chest

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Seated Calf Raise

Beginner

+

Plate loaded

Calves

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, sam druce - fitness, lachie cubis - fitness

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Bicep Curl

Beginner

+

Dumbbell

Biceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Around the World

Beginner

+

KettleBell

Obliques, Abs

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Shrugs

Beginner

+

Cable

Traps

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Hack Squat

Intermediate

+

Plate loaded

Quads, Glutes

Bench Press

Beginner

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Lat Pull Down

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Step Up

Beginner

+

Bodyweight

Quads

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, sam druce - fitness, lachie cubis - fitness

Plank

Beginner

+

Bodyweight

Abs

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, lachie cubis - fitness

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Shrugs

Beginner

+

Dumbbell

Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Preacher Curls

Beginner

+

Plate loaded

Biceps

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Ab Crunch

Beginner

+

Pin loaded

Abs

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, lachie cubis - fitness

Bicep Curl

Beginner

+

Pin loaded

Biceps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - cremorne, lachie cubis - fitness

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

3 point row

Intermediate

+

KettleBell

Lats, Traps

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Shoulder Press

Beginner

+

Smith

Shoulders

jono franze - sydney, father figure fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, plus fitness - cremorne, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Chest Press

Beginner

+

Plate loaded

Chest

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Ab Crunch

Beginner

+

Pin loaded

Abs

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Cable Chest Press

Beginner

+

Cable

Chest

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Neck Extension

Beginner

+

Plate loaded

Traps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Dumbbell

Shoulders

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Extension

Beginner

+

Pin loaded

Quads

Ab Twist

Beginner

+

Pin loaded

Obliques

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, lachie cubis - fitness

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Preacher Curls

Beginner

+

Plate loaded

Biceps

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Preacher Curl

Beginner

+

Pin loaded

Biceps

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Incline Chest Press

Beginner

+

Plate loaded

Chest

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Squat

Beginner

+

Smith

Quads, Glutes

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Bench Press

Intermediate

+

Plate loaded

Chest

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Ab Crunch

Beginner

+

Pin loaded

Abs

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Front Raise

Beginner

+

Dumbbell

Shoulders

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Split Squat

Beginner

+

KettleBell

Quads

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Overhead Press

Beginner

+

KettleBell

Shoulders

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Lat Pullover

Intermediate

+

Dumbbell

Lats

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High Low Plank

Beginner

+

Bodyweight

Abs

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Chest Press

Beginner

+

Pin loaded

Chest

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Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Bicep Curl

Beginner

+

Pin loaded

Biceps

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Push Up

Beginner

+

Bodyweight

Chest

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Lat Pull Down

Beginner

+

Plate loaded

Lats

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Barbell Bentover Rows - SA

Barbell Bentover Rows - SA

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Reverse Hyper

Intermediate

+

V Squat

Intermediate

+

Back Squat

Intermediate

+

Assisted Dip

Beginner

+

Cable Chest Fly

Beginner

+

Squat

Beginner

+

Lat Pull Down

Beginner

+

Hip Extension

Beginner

+

Lat Pullover

Intermediate

+

Bent Over Row

Intermediate

+

Curtsy Lunge

Beginner

+

Single Leg Squat (Single Leg)

Intermediate

+

Dynoball SL RDL into Slam and Plant

Beginner

+

Overhead Press (Single Arm)

Beginner

+

Push Up (Incline)

Beginner

+

Lat Pullover

Intermediate

+

Hip Flexion

Beginner

+

Box Jump (90 Degree)

Intermediate

+

Lat Pull Down (Isolated)

Beginner

+

Calf Extension

Beginner

+

Leg Curl (Kneeling)

Beginner

+

Leg Press

Beginner

+

Ab Twist

Beginner

+

Forward Lunge