Kho Bài Tập Thể Hình

A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength.

A machine-assisted pull-up reducing the effective body weight, allowing beginners to train the lats through a full range.

A pull-up variation using a resistance band for assistance, reducing the load to build toward unassisted reps.

A standing stretch that lengthens the lats by hinging forward while holding a band overhead under tension.

Bài chèo thanh ð?n g?p ngý?i rèn luy?n s?c m?nh chu?i cõ sau và phát tri?n ð? dày cõ lýng.

A full-body compound lift that primarily targets the posterior chain.

A compound movement stretching and loading the lats and chest through a wide arc.

Inverted row using a knotted bed sheet secured behind a closed door.

A shrug variation with the barbell held behind the body, targeting the trapezius.

A wide-grip lat pulldown taken behind the head, targeting the upper lats and traps — requires full overhead shoulder mobility.

A wide-grip pull-up pulled high enough that the bar passes behind the head at the top instead of under the chin, which forces the shoulders into end-range external rotation.

A kneeling stretch with the arms resting on a bench, sitting the hips back to lengthen the lats and lower back.

A rowing exercise performed lying face down on an elevated bench, eliminating body momentum to target the lats and rhomboids.

A pullover variation performed with elbows bent, lowering a barbell behind the head to stretch the lats and chest.

Bài row lýng giúp tãng ð? dày lýng.

A bent-arm pullover on a flat bench using an EZ-bar — wrist-friendlier than the straight barbell version while keeping the deep lat and pec stretch.

A two-arm bent-over row with a dumbbell in each hand. The free movement of independent dumbbells lets the elbows track natural and adds a stability demand that a barbell row hides.

A horizontal pulling movement with an EZ-bar for a wrist-friendly back rowing exercise.

A cable rowing variation providing constant tension throughout the movement.

Bài chèo t? ðõn n?m t?a ng?c trên gh? d?c giúp cô l?p cõ lýng gi?a và xô.

Bài nhún vai t? ðõn t?a ng?c tác ð?ng vào ph?n cõ c?u vai gi?a và dý?i.

Bài chèo lýng t?a ng?c giúp cô l?p nhóm cõ lýng và gi?m áp l?c lên c?t s?ng th?t lýng.

This exercise targets your back muscles, primarily the latissimus dorsi and rhomboids, by pulling a kettlebell towards your chest while your torso is supported.

A row performed against an inclined pad inside the Smith machine, where the chest support removes the lower back from the movement and the guided bar keeps the pull in one line.

Bài t?p hít xà ng?a l?ng bàn tay t?p trung vào lýng xô và tay trý?c (biceps).

Bài nhún t? ðõn phát tri?n ð? dày cõ c?u vai trên.

A deadlift performed standing on a low platform, extending the range of motion to build strength off the floor.

Bodyweight row using a sturdy doorframe or vertical pillar for upper back development.

A staggered-stance hip hinge with two dumbbells that distributes load primarily through the front leg while the back foot lightly grounds for balance.

A bent-over rowing exercise pulling two kettlebells to the hips, strengthening the lats and upper back.

A prone rowing movement on a bench for strict upper back work.

A deadlift variation using dumbbells held in front of the thighs, training the glutes, hamstrings, and lower back.

A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.

A staggered-stance hip hinge with one dumbbell that loads the front leg while the back foot provides light balance support.

Supine back activation pushing elbows firmly into floor to lift upper back.

This compound exercise targets the lats and pectorals by extending the arms overhead with an EZ bar, promoting upper body strength and hypertrophy.

This compound pulling exercise targets the latissimus dorsi and biceps, effectively building back thickness and arm strength with an underhand grip.

A pullover done lying on the floor with a kettlebell held by the handle or by the horns. The floor limits the range of motion compared to the bench version, which reduces shoulder strain and makes it a good home-gym or prehab option.

Prone lat pulling exercise using a towel pulled taut between hands to create lat tension.

A deadlift standing inside a hex (trap) bar, keeping the load centered for a more upright, back-friendly pull.

A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.

A loaded spinal-flexion drill: standing tall with a light weight, you round the spine one vertebra at a time and restack it, building segmental control and hamstring/spinal-erector flexibility under load.

A foundational hip-hinge pull lifting a kettlebell from the floor, training the glutes, hamstrings, and lower back.

A staggered-stance hip hinge with one kettlebell that loads the front leg while the back foot lightly stabilizes.

A pullover on a flat bench with a kettlebell held by the horns. The deep overhead stretch hits the lats, long-head triceps, and serratus.

This isolation exercise targets the upper trapezius muscles by elevating the shoulders, enhancing shoulder stability and neck strength.

A single-leg hip hinge holding a kettlebell, training the hamstrings and glutes while challenging balance.

Bài kéo xô ph? bi?n cho lýng r?ng.

A seated machine isolation exercise for the lower back: with the hips and legs held in place, the torso is driven backwards against a padded lever to extend the spine against a weight stack.

Bài kéo xô tay n?m trung tính (l?ng bàn tay hý?ng vào nhau) gi?m áp l?c kh?p vai.

A unilateral rowing exercise with bench support, building the lats and mid-back one side at a time.

A deadlift variation with a deliberate pause just below the knees to build strength off the floor.

A strict barbell row performed from a dead stop on the floor between reps, torso parallel to the ground. Popularized by coach Glenn Pendlay.

A pullover holding a weight plate, working the lats, chest, and serratus.

A standing shrug on a plate-loaded machine, lifting handles that hang at your sides so the traps work without a bar in front of or behind the legs.

Floor back extension strengthening the lumbar extensors and opening thoracic posture.

Isometric squeeze of the shoulder blades in prone position holding peak contraction.

Alternating arm and leg fluttering in prone position for spinal erector endurance.

Prone arm raise with arms straight out to sides (T shape) targeting rhomboids and rear delts.

Prone arm raise bending elbows down towards ribs (W shape) for rotator cuff and scapular retraction.

Prone arm raise in a Y configuration targeting lower trapezius and mid-back musculature.

Bài hít xà s?p l?ng bàn tay kinh ði?n phát tri?n ð? r?ng c?a lýng xô.

A partial-range deadlift variation performed from pins set at knee height, emphasizing the upper back, traps, and lockout strength with heavier-than-deadlift loads.

A barbell row performed with an underhand grip, shifting emphasis toward the lower lats and biceps.

Dynamic shoulder blade mobility and upper back strengthener moving arms from hips to overhead in prone position.

A total-body pulling exercise that climbs a vertical rope hand-over-hand, loading the lats, biceps, grip, and core isometrically.

Push up variation isolating serratus anterior and scapular protraction/retraction with straight arms.

Bài kéo cáp ng?i ngang b?ng phát tri?n cõ lýng gi?a và xô.

Bài chèo cáp ng?i tay n?m trung tính phát tri?n ð? dày lýng xô và cõ lýng gi?a.

Bài chèo cáp ng?i v?i tay n?m ch? V tãng ð? dày vùng lýng gi?a và lýng xô.

Bài kéo xô m?t tay v?i dây cáp t?p trung vào kh?p vai và ð? cãng cõ lats.

Bài chèo cáp m?t tay giúp t?i ýu góc kéo và cân b?ng cõ hai bên lýng.

Bài chèo t? ðõn m?t bên tay t?p trung c?m nh?n co du?i cõ lýng xô.

Bài kéo xô t?ng tay trên máy cáp giúp t?i ýu ðý?ng ði chuy?n ð?ng và cân b?ng hai bên.

A single-leg hip hinge with dumbbells, training the hamstrings and glutes while challenging balance and hip stability.

A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum.

A loaded carry-and-pull performed by gripping a sled and rowing it toward you as you walk backwards, training the back through a continuous drag rather than discrete reps.

A bent-over row in the Smith machine, with a fixed bar path that keeps the pull strict for the lats.

An underhand-grip row performed in the Smith machine, biasing the lower lats and biceps on a guided bar path.

A Smith machine isolation exercise elevating the shoulders to target the trapezius with a fixed bar path.

A hip hinge with nearly straight legs, lowering the bar along the thighs to stretch and load the hamstrings.

Bài kéo cáp th?ng tay cô l?p chuy?n ð?ng m? r?ng kh?p vai c?a cõ xô mà không dùng cõ tay trý?c.

A deadlift variation with a wide stance that shifts emphasis to the glutes, quads, and inner thighs.

Static prone hold lifting arms and legs simultaneously to work entire posterior chain.

Rhythmic pulsing back extension targeting erector spinae, glutes, and upper back.

Bài kéo xô tay ng?a t?n d?ng thêm l?c b?p tay trý?c và cõ xô dý?i.

A compound row performed straddling a loaded T-bar, building thickness in the lats and rhomboids.

A neutral-grip pulldown performed with a narrow V-handle, maximizing lat stretch and allowing a deeper contraction.

Standing posture exercise sliding arms up against a flat wall to improve overhead mobility and thoracic extension.

Bài hít xà tay ng?a mang thêm t?i tr?ng t? nh?m tãng ti?n ð? quá t?i cho xô và b?p tay.

Bài hít xà s?p ðeo thêm t? rèn luy?n s?c m?nh bùng n? cho thân trên.

A seated rowing variation with a wide grip emphasizing the upper back.

Bài cu?n thanh ð?n th?ng truy?n th?ng giúp tãng t?i tr?ng và s?c m?nh cõ b?p tay trý?c.

This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.

Bài cu?n cáp quay lýng v? phía máy ? tý th? cánh tay du?i ra sau, t?i ýu ð? cãng cõ dài (stretched position).

Bài cu?n cáp tay trý?c duy tr? s?c cãng cõ liên t?c trong toàn b? hành tr?nh chuy?n ð?ng.

A momentum-assisted bicep curl using slight hip drive on the way up and a slow, controlled lowering phase.

A standing barbell curl with a narrow grip, biasing the long head of the biceps and the brachialis.

An EZ-bar biceps curl with hands close together, biasing the long head of the biceps.

An isolation curl performed seated for peak bicep contraction.

Bài cu?n t? búa chéo thân ngý?i tác ð?ng m?nh vào cõ brachialis và cõ c?ng tay.

Bài cu?n t? búa c?m l?ng bàn tay hý?ng vào nhau tác ð?ng vào cõ brachialis và c?ng tay.

A standing biceps curl with one kettlebell in each hand, held by the handle. The offset mass at the bottom of the bell adds a mild grip and stability challenge.

A barbell curl where the elbows travel backward and the bar drags up the torso, eliminating front-delt assistance and emphasizing the long head of the biceps.

Bài tay trý?c cõ b?n, d? theo d?i ti?n b?.

A curl variation with a pronated grip targeting the brachialis and forearm extensors.

Bài cu?n thanh ð?n EZ gi?m áp l?c lên c? tay, t?i ýu phát tri?n cõ b?p tay trý?c.

Bài cu?n t? tay trý?c trên gh? d?c t?a cùi ch? (Preacher bench) lo?i b? ðà vung ngý?i.

A chest-supported curl over an incline bench with an EZ bar, isolating the biceps with strict form.

A reverse curl with an EZ-bar targeting the brachialis and forearm extensors with a comfortable grip.

Bài cu?n t? ðõn trên gh? d?c kéo dài ð?u dài cõ tay trý?c (long head biceps).

A hammer curl performed on an incline bench for increased stretch and biceps long-head activation.

A seated single-arm bicep isolation move: the elbow braces against the inner thigh while curling a kettlebell, keeping the upper arm still so the bicep does all the work.

A neutral-grip curl gripping the handle of a kettlebell so that the bell hangs alongside the wrist. The offset mass and neutral grip bias the brachialis and brachioradialis.

Bài cu?n cáp qu? g?i xoay c? tay giúp duy tr? l?c cãng liên t?c lên cõ tay trý?c.

A machine-based bicep curl for isolated arm training.

Bài cu?n b?p tay trý?c trên máy preacher giúp ki?m soát tuy?t ð?i ðý?ng kháng l?c.

A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.

A biceps curl performed on a preacher bench with a neutral, hammer grip to emphasize the brachialis and forearms.

A barbell curl with an overhand grip targeting the brachialis and forearm extensors.

A seated bicep curl with dumbbells, the upright seated position removing body momentum for stricter form.

A unilateral dumbbell curl with a neutral grip that keeps the working elbow close to the torso while the brachialis and brachioradialis flex the elbow.

A curl lying face-down on an incline bench with arms hanging vertical, isolating the biceps through a strict range.

A standing curl performed without any body English — the torso stays still and the elbows stay pinned, so the biceps do all the work.

A standing dumbbell curl that lifts with a supinated grip, rotates to palms-down at the top, and lowers in pronation to combine biceps work with a forearm-heavy eccentric.

A wide push-up lowering toward one hand while the opposite arm stays straight, loading one side at a time.

A standing stretch that opens the chest by holding a band behind the back and drawing the arms apart.

Bài ð?y ng?c chính ð? tracking s?c m?nh và ti?n b? m?c t?.

A kneeling stretch with the hands behind on a bench, sinking the hips to open the chest and shoulders.

Standard bodyweight push up targeting chest, shoulders, and triceps with zero equipment.

Bài banh ng?c v?i dây cáp duy tr? l?c cãng liên t?c su?t biên ð?.

A standing chest press on the cable machine, providing constant tension while the staggered stance demands core stability.

Explosive plyometric push up requiring enough power to lift hands off floor and clap.

Chưa có mô tả chi tiết.

Bài ð?y ng?c d?c xu?ng tác ð?ng vào ph?n cõ ng?c dý?i.

A compound chest press on a decline bench targeting the lower pectorals.

An isolation fly movement performed on a decline bench to emphasize the lower chest.

A decline press using an EZ-bar for a wrist-friendly grip targeting the lower chest.

Feet elevated on a couch, chair, or bed to shift focus onto upper chest and front delts.

Push up with hands elevated on books or yoga blocks to achieve a deeper pectoral stretch.

A dumbbell press performed lying on the floor, restricting the range of motion for joint-friendly pressing.

An isolation exercise that stretches and contracts the pectorals through a wide arc of motion.

A compound movement targeting the lats and chest with a stretching motion.

A standing chest exercise pressing two dumbbells together in front of the body, isolating the inner chest.

Push up focusing on a 5-second controlled eccentric descent for maximum mechanical tension.

A flat-bench chest press performed with an EZ bar, whose angled grips are easier on the wrists while still loading the pectorals, front delts, and triceps.

A floor press variation using an EZ-bar for a more comfortable wrist and elbow position.

A barbell pressing movement performed on the floor, limiting range of motion and taking the lower body out of the equation.

Bài kéo cáp t? trên xu?ng dý?i t?p trung vào ph?n cõ ng?c dý?i và vi?n ng?c.

Dynamic bodyweight movement flowing from downward dog to upward dog, working chest, shoulders, and spine mobility.

Bài ð?y ng?c trên v?i ð?n t? giúp t?i ýu hóa s? phát tri?n ph?n ng?c trên.

Bài ð?y t? ðõn trên gh? d?c phát tri?n kh?i lý?ng cõ ng?c trên.

Bài banh ng?c trên gh? d?c v?i t? ðõn giúp cãng gi?n cõ ng?c trên.

Bài ð?y ng?c trên phù h?p hypertrophy.

An incline press with an EZ-bar targeting the upper chest with a joint-friendly grip.

Hands elevated on a wall, desk, or sofa for beginner-friendly chest pressing.

Bài ð?y ng?c trên trên khung Smith giúp ki?m soát qu? ð?o chuy?n ð?ng ?n ð?nh.

Static hold hovering 1 inch above the ground to build extreme push endurance and positional strength.

A two-arm chest press performed lying on the floor with a kettlebell in each hand. The floor caps the ROM (triceps hit the floor before full stretch), making it shoulder-friendly and a great home option.

A standing chest exercise pressing two kettlebells together at the bells, isolating the inner chest.

Regressed push up variation performed from knees, ideal for beginners building baseline push strength.

Bài kéo cáp t? dý?i lên trên t?p trung kích thích phát tri?n ph?n cõ ng?c trên.

Bài ép ng?c trên máy cô l?p chuy?n ð?ng khép ngang c?a kh?p vai.

Bài ð?y ng?c trên máy phát tri?n cõ ng?c toàn di?n v?i ðý?ng chuy?n ð?ng an toàn.

A combined glute bridge and single-arm floor press, training the glutes and chest in one movement.

A unilateral kettlebell press performed lying on the floor, where the limited range reduces shoulder strain.

A bench press variation pausing the bar on the chest, removing momentum to build strict pressing strength.

An incline bench press with a pause on the upper chest, emphasizing strict control and upper-pec strength.

A chest isolation machine with fixed elbow pads that targets the pectorals through horizontal adduction.

Push up with hands placed near hips and body leaning forward to maximize anterior delt and chest tension.

Bài hít ð?t cõ b?n rèn luy?n s?c b?n và cõ b?p vùng ng?c, vai trý?c và tay sau.

Push up followed by an alternating shoulder tap at the top to challenge core anti-rotation.

A standing chest press holding one dumbbell upright between the palms, where the inward squeeze rather than the load is what works the pecs.

A bench press variation in the Smith machine, where the guided bar path adds stability for the chest.

A bench press on a decline bench under the Smith machine, where the head-down angle and the guided bar path put the work on the lower chest.

Push up bringing one knee to the same-side elbow at the bottom of each rep.

A bench press variation pausing the bar just above the chest to build control and pressing power.

A plate-squeeze press that loads the pecs through isometric adduction as you extend the weight away from the chest.

Push up combined with rotational arm raise forming a T shape to build chest and core stability.

Bài ch?ng xà kép thêm t? tãng t?i tr?ng cho cõ ng?c dý?i và cõ tay sau.

Bài hít ð?t nâng cao có thêm t?i tr?ng t? nh?m tãng s?c m?nh và phát tri?n cõ ng?c.

Push up with a wide hand stance to emphasize outer pectorals and minimize tricep involvement.

A bench press variation with a wider-than-shoulder-width grip to maximize chest activation.

A core exercise rolling a wheel forward and back, training anti-extension of the spine.

An advanced core exercise where the hips pike up while the feet roll a stability ball toward the chest.

A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.

Quadruped hover holding knees 1 inch off the floor with 90 degree bends at hips and knees.

Alternating rotational crunch bringing opposite elbow to knee while extending the other leg.

Quadruped core stability reaching opposite arm and leg straight out without rotating hips.

Bird dog combined with bringing elbow and knee together under torso for an abdominal crunch.

A kneeling abdominal exercise flexing the spine against cable resistance, allowing progressive loading of the rectus abdominis.

An anti-rotation core exercise in which a cable pulls you sideways while you press a handle straight out from your chest and refuse to let your torso turn.

Side plank with top leg elevated on sofa or chair to intensely load inner thigh adductors and core.

Mountain climbers driving knee toward opposite elbow to recruit obliques and transverse abdominis.

Contralateral core exercise lowering opposite arm and leg while keeping lumbar spine glued to floor.

A standing oblique isolation exercise using a dumbbell to develop lateral core strength and stability.

Classic upper abdominal flexion curling ribcage toward pelvis.

Continuous alternating leg flutter 6 inches above floor targeting lower abs and hip flexors.

Top of push up plank hold building wrist, shoulder, and core isometric endurance.

Gymnastics foundational core shape pressing lower back flush against floor with arms and legs hovering.

Dynamic rocking in hollow body posture while maintaining locked banana shape.

A seated rotational core exercise twisting a kettlebell from side to side with the feet lifted.

Straight leg raise from floor lifting legs to 90 degrees with lower back pressed down.

An abdominal isolation exercise performed on a seated machine that flexes the spine against resistance.

An explosive full-body exercise where a soft slam ball is lifted overhead and driven into the floor with maximum force.

Running knees in toward chest from a high plank position for core and cardio stimulus.

Jumping feet wide and narrow while maintaining a solid high plank or forearm plank.

Lower abdominal exercise curling pelvis off floor toward chest.

Seated rotational core exercise twisting torso side-to-side with feet hovering.

Horizontal crossing of legs over and under each other while hovering above the floor.

Lateral core hold targeting obliques, quadratus lumborum, and hip abductors.

Dynamic side plank lowering and raising bottom hip to dynamically load the obliques.

Isometric core brace on forearms and toes maintaining neutral spine and anti-extension.

A loaded walk with the weight in one hand only, so the trunk has to resist bending toward the load for the whole distance — the unilateral counterpart to the farmer's walk.

Reaching fingertips toward toes with legs held vertical in the air.

Full body abdominal snap bringing hands and toes together simultaneously at the top.

A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work.

A barbell wrist curl that isolates the forearm flexors for grip and forearm size.

A dumbbell wrist curl performed with both arms at once, isolating the forearm flexors for a time-efficient forearm session.

An isolation exercise flexing the wrists against cable resistance to strengthen the forearm flexors.

A dumbbell wrist curl with palms down, training the forearm extensors.

A dumbbell wrist curl that isolates the forearm flexors and trains both arms independently.

A wrist curl with the EZ-bar, friendlier on the wrists than a straight bar.

A unilateral reverse wrist curl with a kettlebell, training the forearm extensors.

A unilateral wrist curl with a kettlebell, with the offset weight adding extra grip challenge.

A grip-training staple: pinch two weight plates smooth-side out and hold them for time, loading the thumb and finger flexors in sustained isometric work.

A forearm exercise winding a hanging weight up and down a roller, building grip and wrist strength.

A full-body conditioning exercise on the air bike, combining pedaling with an arm push-pull for sustained power output.

An advanced gymnastic isometric: hanging from a bar, the body is held horizontal and face-down in a straight line, demanding total-body tension through the lats, core, and posterior chain.

A conditioning movement in which both rope ends are driven up and slammed down together, producing one large wave per rep instead of the alternating waves of the standard battle rope drill.

A high-intensity conditioning movement using thick ropes, training the upper back, shoulders, and grip.

A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward.

Dynamic quadruped crawling with knees hovering 1 inch off floor.

Fast-paced squat thrust jump to standing without a floor push up for cardio conditioning.

Running in place kicking heels up to touch glutes on each step.

An Olympic lift pulling a barbell explosively from the floor to the front-rack position on the shoulders.

A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance.

Dynamic hip bridge from crab position reaching one arm diagonally overhead.

Reverse quadruped crawl opening anterior shoulders and working glutes, hamstrings, and triceps.

An explosive kettlebell movement cleaning two bells from the floor to the rack position, with each rep starting from a dead stop.

An Olympic-style kettlebell lift snatching two bells from the floor to overhead, caught in a split stance.

An explosive overhead lift driving two kettlebells from the rack to lockout, caught in a split stance.

A ballistic kettlebell exercise swinging two bells from between the legs to an overhead lockout in one motion.

This full-body exercise involves walking while holding heavy dumbbells, effectively building grip strength, core stability, and overall muscular endurance.

An explosive single-arm lift driving a dumbbell from the floor to overhead in one fluid motion.

This full-body exercise builds core stability, shoulder strength, and hip mobility by rotating the torso while holding a dumbbell overhead, primarily targeting the obliques and lateral deltoids.

A low-impact cardio machine movement in which the feet trace a continuous oval on the foot plates while the moving handles push and pull, working the legs and upper body together.

Complete burpee dropping chest fully onto the floor before jumping back up explosively.

A clean variation starting with the barbell at the thighs, training explosive triple extension and a fast catch.

A clean from the hang caught in a partial squat, building explosive power without dropping into a full squat.

Running in place driving knees up to hip height rapidly to build conditioning and hip flexor endurance.

Hinging to touch floor and walking hands out to high plank then walking back to standing.

A steady uphill walk on an inclined treadmill belt, keeping one foot in contact with the belt throughout so the glutes and hamstrings work hard with almost no impact.

A classic cardio drill that trains calves, ankles, and timing with a rope and rhythmic hops.

Classic cardio calisthenics jumping feet wide while clapping hands overhead.

A loaded carry with heavy kettlebells at the sides, building grip strength and full-body stability.

A combination exercise pressing a kettlebell overhead with one arm while lunging, training legs, shoulders, and core.

A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability.

A hip-driven clean swinging the kettlebell from between the legs up to the shoulder rack position.

A full-body kettlebell exercise that moves from lying to standing while holding the weight locked out overhead, training total-body strength, stability, and mobility.

A kettlebell exercise hinging sideways under a locked-out overhead weight, training oblique strength and shoulder stability.

A snatch variation pulling the barbell overhead without dropping under it, building pulling power and lockout strength.

A single-arm variation of the kettlebell swing, adding grip and anti-rotation demands to the explosive hip hinge.

This dynamic exercise builds explosive power in the glutes and hamstrings through a powerful hip hinge, engaging the core and shoulders for a full-body workout.

An overhead lift using a leg dip and drive to launch the barbell overhead, caught in a quarter squat.

A full-body cardio machine movement in which each stroke drives with the legs, swings the torso back and pulls the handle to the ribs, training the legs, back and arms in one continuous cycle.

Explosive lateral bounding from one foot to the other mimicking a speed skater motion.

An Olympic lift pulling a barbell from the floor to overhead in one motion, caught in an overhead squat.

An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms.

A running cardio movement performed on a motorised belt, holding a chosen pace and distance indoors with the surface and gradient under your control.

A clamshell hip-abduction performed with a loop band wrapped above the knees. The band adds constant tension on the gluteus medius — a small, focused isolation drill for hip stability.

A lying glute stretch in a figure-4 position, using a band to draw both legs toward the chest.

This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.

A glute bridge with a loop band placed above the knees. Driving the knees out against the band recruits the gluteus medius alongside the prime glute-max bridge — a cheap accessory that doubles as hip activation.

A hip-hinge with a loop band over the upper back, targeting the hamstrings and glutes.

This exercise uses a loop band to increase glute activation during a hip thrust, effectively targeting the gluteus maximus, hamstrings, and gluteus medius for improved lower body strength.

This exercise strengthens the glutes and hamstrings by driving the hips forward against band resistance from a kneeling position.

A side-stepping movement performed with a loop band wrapped above the knees or around the ankles. Constant abduction tension fires the gluteus medius — a staple warm-up and rehab drill for hip stability.

A Romanian deadlift using a loop band, ideal for warm-ups and learning the hip-hinge pattern.

This isolation exercise targets the gluteus medius and maximus by externally rotating the hips against band resistance while seated.

A bodyweight squat with a loop band above the knees to teach knees-out tracking.

This isolation exercise targets the gluteus medius and maximus, improving hip stability and strength by abducting the leg against band resistance.

A wide-stance lateral walk with a loop band above the knees, targeting the glute medius and maximus.

A weighted glute bridge using a barbell for increased resistance.

A forward lunge with a barbell across the upper back, training the quads and glutes one leg at a time.

A seated stretch on a bench with one ankle crossed over the knee, hinging forward to target the glute.

A cable isolation exercise for the glutes, extending the hip back against constant resistance.

Side-lying hip external rotation strengthening the deep hip rotators and glute medius.

Stepping leg diagonally behind front leg to target gluteus medius and hips.

Quadruped hip extension kicking heel toward ceiling while keeping knee bent at 90 degrees.

Combination movement kicking straight back then sweeping around into side abduction.

Supine hip extension squeezing glutes at the top with feet flat on the floor.

A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.

A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion.

The Dumbbell Pistol Squat is an advanced single-leg squat variation that builds significant lower body strength, balance, and mobility, primarily targeting the quadriceps and glutes.

A single-arm reaching squat with a dumbbell that adds rotation and shoulder mobility to a squat pattern.

A split-stance squat holding dumbbells at the sides, training the quads and glutes one leg at a time.

A back squat pattern loaded with a dumbbell in each hand, accessible without a barbell.

A wide-stance squat with dumbbells held at the sides, biasing the inner thighs and glutes.

A Romanian deadlift using an EZ-bar. The angled grip is easier on the wrists and suits lighter hinge work or elbow-sensitive lifters.

Quadruped hip abduction opening knee out to side to target gluteus medius.

Glute bridge with soles of feet pressed together and knees flared wide to maximize gluteus maximus engagement.

Extended isometric hip extension hold maintaining maximum glute contraction.

A beginner-friendly squat with a kettlebell held at chest height for improved posture and depth.

A hip-hinge movement with a barbell on the back for posterior chain development.

A squat variation with heels raised on plates or a wedge to shift emphasis onto the quadriceps and improve depth.

A leg press with the feet placed high on the platform, shifting more of the movement toward hip extension and the gluteus maximus while the back stays supported.

Single leg balance rotating pelvis open and closed over the standing hip to build stability and glute strength.

A machine leg press performed horizontally, targeting quads, glutes, and hamstrings.

This unilateral squat variation builds lower body strength, muscle, and stability by elevating the rear foot and holding a kettlebell, primarily targeting the quadriceps and glutes.

This unilateral compound exercise strengthens the quadriceps, glutes, and hamstrings by performing a lunge while holding a kettlebell in the goblet position, improving lower body strength and stability.

This exercise effectively targets the gluteus maximus and hamstrings, using a kettlebell to add resistance for powerful hip extension and glute development.

An advanced single-leg squat performed holding a kettlebell at the chest for counterbalance.

This compound unilateral exercise builds lower body strength and stability, primarily targeting the glutes and quads while engaging hamstrings, glute medius, and obliques.

A lateral lunge holding a kettlebell, adding a torso rotation to work the legs and obliques together.

A wide-stance deadlift with a single kettlebell between the feet. The wide stance and close-to-body load make this a quad-and-glute-dominant pattern that is easy to learn.

An explosive hip-hinge movement using a kettlebell for power and conditioning.

A unilateral front squat with one kettlebell racked at the shoulder, challenging the legs and core against the offset load.

A single-leg RDL holding a dumbbell in one hand — usually the hand opposite the working leg (contralateral). Loads the hamstrings and glutes of the standing leg while demanding heavy anti-rotation from the core.

The kettlebell version of the one-arm single-leg RDL. The offset mass of the kettlebell and the lower hanging centre make this a subtly different challenge to the dumbbell variant — excellent for posterior-chain strength and balance under asymmetric load.

A squat with a barbell locked out overhead in a wide snatch grip, demanding mobility, stability, and a strong core.

A barbell squat variation with a deliberate pause at the bottom, eliminating the stretch reflex to build strength from a dead stop.

A machine hip thrust performed on a plate-loaded glute drive, where the built-in back pad and foot platform set the position so the hips can extend against the load without setting up a bench.

Side-lying leg abduction targeting gluteus medius for hip stability.

Unilateral hip thrust from floor isolating one glute and testing pelvis stability.

A lower-body exercise performed on a leg press machine, pressing the platform with one leg at a time.

A Bulgarian split squat performed in a Smith machine for added stability and load control.

A squat on the Smith machine with the bar racked across the front of the shoulders, where the fixed path and the upright torso keep the work on the quads.

A hip thrust with the bar running in the Smith machine guides, so the load travels in a fixed vertical line across the hips while the shoulders stay supported on a bench.

A reverse lunge under a Smith machine bar, stepping one foot back into the lunge and returning it to standing each repetition while the guided bar holds the load steady.

A stationary split squat under a Smith machine bar, with the rear foot resting on the floor rather than a bench, so the guided path takes balance out of a single-leg movement.

A cardio machine movement that climbs a revolving staircase step after step, loading the glutes and quads continuously with no landing impact.

Quadruped movement kicking a fully extended leg straight back and up.

A barbell squat performed with a wide stance and turned-out toes, emphasizing the glutes and quads.

Bài g?p lýng trên gh? d?c 45 ð? rèn luy?n cõ mông, ðùi sau và nhóm cõ d?ng s?ng lýng.

A lying stretch that uses a band to guide one straight leg out to the side and lengthen the inner thigh.

A seated stretch that uses a band around the forefoot to flex the ankle and lengthen the calf.

A lying stretch that uses a band around the ball of the foot to flex the ankle and lengthen the calf.

A lying stretch that uses a band around the foot to draw a straight leg toward the torso and lengthen the hamstring.

A lying stretch that uses a band to draw one leg across the body and target the outer thigh and hip.

A standing hip adduction with a loop band, isolating the inner thigh adductors.

A standing hamstring curl using a loop band anchored around the ankle, useful for travel or as a low-load hamstring finisher.

An isolation drill that locks out the knee against band resistance, often used for VMO and knee rehab.

Bài gánh t? ð?n sau lýng xây d?ng s?c m?nh cõ t? ð?u ðùi, cõ mông và chu?i cõ thân dý?i.

A standing calf raise loaded with a barbell across the upper back, using a raised platform for a deeper heel stretch.

Bài gánh t? ð?n trý?c ng?c gi? thân trên th?ng ð?ng, t?p trung cao vào cõ ðùi trý?c (quadriceps).

Bài nâng hông v?i thanh ð?n t?i ýu hóa áp l?c cõ b?p lên cõ mông l?n (gluteus maximus).

Bi?n th? RDL v?i thanh ð?n rèn luy?n chu?i cõ sau (glutes và hamstrings).

A standing stretch with one straight leg resting on a bench out to the side to lengthen the inner thigh.

A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle.

A split-stance stretch with the rear foot on a bench, sinking the hips to open the hip flexors and quad.

A standing stretch with the ball of the foot on a bench edge, dropping the heel to lengthen the calf.

A deep quad and hip-flexor stretch with the rear shin running up the front of a bench.

A standing stretch with the heel on a bench, hinging forward over the straight raised leg to lengthen the hamstring.

Fundamental lower body squat requiring zero equipment, targeting quads, glutes, and adductors.

Explosive vertical jump out of a squat, building fast-twitch quad power and conditioning.

Air squat with a full 3-second isometric pause at the bottom to eliminate stretch reflex.

Continuous pulsing in the bottom half of the squat ROM to accumulate intense quad burn.

Single leg squat lowering under control to a sturdy chair or sofa seat.

Bi?n th? squat chân ðõn kê cao chân sau rèn luy?n thãng b?ng và phát tri?n mông ðùi.

Rear foot elevated on couch or chair, putting massive hypertrophy stimulus on front quad and glute.

Bài kéo cáp qua háng rèn luy?n chuy?n ð?ng b?n l? hông (hip hinge) cho mông và ðùi sau.

A leg press with the feet set close together, increasing knee flexion and keeping the quadriceps prominent while the back remains supported against the pad.

Deep lateral squat shifting weight entirely onto one leg while trailing leg stays extended with toes up.

Bài squat chân ðõn kê cao chân sau v?i t? ðõn phát tri?n cõ mông và ðùi.

Front Foot Elevated Split Squat v?i t? ðõn tãng biên ð? chuy?n ð?ng cho kh?p g?i và cõ ðùi trý?c.

Bài nâng hông t?a lýng s? d?ng t? ðõn phát tri?n nhóm cõ mông.

Romanian Deadlift v?i t? ðõn giúp ði?u ch?nh biên ð? t? do cho ðùi sau và mông.

Bài nhón b?p chu?i ð?ng v?i t? ðõn tãng cý?ng s?c m?nh và ð? linh ho?t c? chân.

Bài lunge bý?c ði v?i t? ðõn phát tri?n ð?ng ð?u ðùi trý?c, ðùi sau và mông.

Hamstring curl sliding heels along slick floor using a towel or socks.

Continuous forward lunging across the room targeting quads, hamstrings, and balance.

Bài t?p nâng cao trên gh? GHR rèn luy?n chuy?n ð?ng co g?i c?a cõ ðùi sau (hamstrings).

Hip hinge with hands behind head, teaching pure hip hinge mechanics and stretching hamstrings.

Bài t?p squat trên máy trý?t c? ð?nh lýng, d?n t?i tr?ng l?n vào cõ ðùi trý?c.

A squat variation holding a kettlebell with both hands hanging low between the legs, adding load to a standard bodyweight squat pattern.

Stepping laterally to one side while sitting hips back, working frontal plane mobility and quads.

Bài t?p cô l?p cõ t? ð?u (quadriceps) trên máy ðá ðùi.

Bài ð?p ðùi trên máy nghiêng t?i tr?ng cao cho cõ t? ð?u, ðùi sau và mông.

Bài ð?y m?i chân nhón b?p chu?i trên bàn ð?p máy leg press.

Bài móc ðùi sau ? tý th? n?m trên máy cô l?p nhóm cõ hamstrings.

Bài t?p máy banh ðùi tác ð?ng nhóm cõ mông nh? (gluteus medius) và cõ dang hông.

Bài ép ðùi trong trên máy tãng cý?ng s?c m?nh nhóm cõ khép háng.

Squat performed with feet touching or 2 inches apart to isolate the outer quad sweep (vastus lateralis).

High-intensity eccentric hamstring exercise lowering torso forward with feet secured under couch.

Full single leg squat with non-working leg extended straight forward, testing elite balance and leg strength.

A donkey calf raise on a plate-loaded machine, with a pad across the hips and the torso hinged forward so the calves are stretched at the bottom of every repetition.

Bài chùng chân bý?c lùi gi?m t?i áp l?c kh?p g?i và tãng tác ð?ng cõ mông.

Stepping backward into lunge, gentle on knees while building single-leg quad and glute strength.

Bài t?p hamstring và glutes hi?u qu?.

Bài nhón b?p chu?i ng?i trên máy cô l?p cõ b?p chân trong (soleus).

Bài cô l?p cõ ðùi sau (hamstrings) ? tý th? ng?i trên máy.

Unilateral quad builder holding the rear ankle behind hip and squatting until rear knee touches floor.

Bài móc ðùi sau t?ng chân trên máy giúp cân b?ng s?c m?nh hai bên cõ ðùi sau.

Bài ðá ðùi t?ng chân trên máy giúp kh?c ph?c m?t cân b?ng cõ t? ð?u ðùi.

Hinge on one leg with back leg kicking back in line with torso, stretching hamstring.

Unilateral gastrocnemius strengthener lifting heel off flat floor or edge of a doorstep.

A standing calf raise under the Smith machine bar, performed on a platform for a full stretch and contraction.

A hip hinge with the Smith machine bar resting on the upper back, bending forward at the hips against a fixed bar path to load the hamstrings and the spinal erectors.

A Romanian deadlift performed on a Smith machine, fixing the bar path so you can focus on the hip hinge and posterior-chain stretch.

Bài gánh t? trên máy Smith có ray trý?t c? ð?nh giúp ki?m soát v? trí ð?t chân và an toàn.

Bài compound chính cho chân và thân dý?i.

A bodyweight hamstring curl using a stability ball, rolling the heels toward the glutes while bridging the hips.

Bài nhón b?p chu?i ð?ng trên máy tác ð?ng ch? y?u vào cõ b?p chân ngoài (gastrocnemius).

A seated cardio machine movement that drives a flywheel through a continuous pedalling cycle, training the legs with no impact through the joints.

Wide stance squat with toes pointed out at 45 degrees, shifting emphasis to inner thighs and glutes.

Shin strengthener leaning back against a wall and lifting toes toward shins to protect knees and ankles.

Isometric quad hold with back flat against wall and thighs parallel to the ground.

A leg press with a wide, slightly turned-out stance that increases the contribution of the adductors alongside hip and knee extension while the back stays supported.

An overhead press variation rotating the palms from facing the body to facing forward, working the front and side deltoids.

A high-volume rear delt and scapular retractor exercise performed by pulling a resistance band apart at shoulder height.

A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension.

A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low.

An isolation exercise raising a barbell from the thighs to shoulder height, targeting the front deltoids.

A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.

An isolation movement for the upper trapezius.

A compound pulling movement for the lateral deltoids and upper traps.

An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids.

A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts.

An isolation exercise raising a cable handle to shoulder height, keeping constant tension on the front delt.

An upright row performed with a cable for constant tension on the lateral deltoids and traps.

Bài nâng cáp h?nh ch? Y tác ð?ng vào cõ vai bên và c?u vai dý?i.

Bài dang t? ðõn n?m t?a ng?c d?c nh?m lo?i b? hoàn toàn ðà chuy?n ð?ng cho cõ vai gi?a.

Bài nâng t? ðõn phía trý?c cô l?p ph?n cõ vai trý?c (anterior deltoid).

A loaded walk with a dumbbell locked out above each shoulder, doubling the overhead load and removing the free arm that would otherwise help you balance.

An explosive hip hinge that racks two kettlebells to the shoulders simultaneously, the foundation for double-KB pressing and jerking.

A full-body power exercise that cleans two kettlebells from the floor to the racked position at the shoulders and then presses both overhead to lockout in one continuous sequence.

An overhead lift using a double dip-drive to launch two kettlebells from the rack to lockout, the hallmark lift of kettlebell sport.

A loaded walk with a kettlebell locked out above each shoulder — the hardest of the carries to keep still, combining the offset mass of the bells with double the overhead load.

A strict overhead press with two kettlebells from the rack position, demanding shoulder strength and a braced core.

A push press with two kettlebells in the rack. The leg drive (single dip) lets you launch heavier loads overhead than a strict press — the middle tier between strict OHP and full jerk.

A bent-over row with a kettlebell in each hand and the elbows driven out wide of the torso, which shifts the work off the lats and onto the posterior deltoids and upper back.

A loaded walk with a single dumbbell locked out overhead, demanding shoulder stability and an upright trunk over every step.

A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.

Bài ð?y vai ð? phát tri?n vai trý?c và vai gi?a.

A compound pulling movement with dumbbells that targets the lateral deltoids and upper trapezius.

Bài kéo thanh ð?n EZ sát ngý?i phát tri?n cõ vai bên và c?u vai.

A two-handed front raise with an EZ-bar. The angled grip is easier on the wrists than a straight bar while still letting both hands drive the same load.

A shrug using an EZ-bar for a comfortable grip while loading the trapezius.

Bài kéo cáp v? m?t rèn luy?n cõ vai sau, cõ xoay vai và c?i thi?n tý th? vai.

Advanced vertical pressing exercise with feet resting against a wall for support.

Bài dang vai t? ðõn t?a nghiêng tãng l?c cãng cõ vai gi?a ? v? trí kéo dài.

A shoulder-mobility drill where a kettlebell is circled around the head. Warms up the rotator cuff, thoracic spine, and shoulder girdle with minimal load.

A loaded walk with a single kettlebell locked out overhead, where the bell hangs behind the wrist and pulls the arm backwards, making it harder to hold still than a dumbbell.

A wide-stance kettlebell pull from the floor to chin height, combining a hinge with an upright row for explosive upper-trap development.

A two-handed shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.

Bài cô l?p vai gi?a, r?t quan tr?ng cho V-taper.

Bài dang vai trên máy chuyên d?ng cung c?p ðý?ng kháng l?c ð?u và an toàn cho cõ vai gi?a.

Bài fly ngý?c trên máy t?p trung phát tri?n cõ vai sau (rear deltoids).

A machine-based overhead pressing movement for the shoulders.

An explosive single-arm overhead press using leg drive to launch the kettlebell, allowing heavier loads than a strict press.

A strict single-arm overhead press from the rack position, training the shoulders while the core resists side-bending.

A unilateral push press using a single dumbbell. Leg drive lets you punch heavier loads overhead than a strict one-arm press, and the asymmetric load forces strong anti-lateral-flexion bracing.

A strict overhead press with the kettlebell held upside-down — bell on top, handle at the palm. The inverted load demands heavy grip, perfect shoulder stability, and ruthless bar-path discipline.

A unilateral overhead press variation using a landmine setup that follows a natural arc, reducing shoulder impingement risk while building pressing strength.

An overhead press variation that pauses the bar at the shoulders, removing momentum to build strict pressing strength and overhead stability.

Bodyweight vertical push focusing on anterior deltoids and upper body pressing power.

A barbell overhead press using leg drive to press heavier loads overhead.

Bài ð?y vai ð?n t? ng?i gh? gi?m ðà quán tính t? chân, cô l?p t?i ða vai trý?c.

Bài ð?y vai t? ðõn ng?i gh? giúp tãng áp l?c lên cõ vai trý?c và vai gi?a.

Bài ð?y vai trên máy Smith ng?i có t?a lýng an toàn và ki?m soát t?t m?c t?.

A dumbbell lateral deltoid isolation exercise performed lying on one side on a flat bench, providing constant tension and eliminating momentum from the standing position.

Bài t?p cô l?p vai bên s? d?ng dây cáp giúp duy tr? s?c cãng liên t?c trong su?t chuy?n ð?ng.

Bài kéo cáp m?t tay ngang vai cô l?p t?i ða cõ vai sau.

Bài giõ tay h?nh ch? Y v?i dây cáp phát tri?n cõ vai bên và c?u vai dý?i.

A unilateral seated machine shoulder press that lets one arm press independently while the back stays supported and the machine controls the resistance path.

The plate-loaded machine lateral raise worked one arm at a time, so each side lifts its own load and the two can be trained to the same standard.

An overhead press in the Smith machine, with the guided bar path providing stability for the shoulders.

An upright row on the Smith machine, pulling the guided bar up the front of the torso with the elbows leading, to work the side deltoids and the upper traps.

Continuous circular arm rotation warming up deltoids and rotator cuff joints.

Bài ð?y qua ð?u ð?ng v?i ð?n t? (OHP) phát tri?n toàn di?n s?c m?nh thân trên và cõ vai trý?c.

A front raise on a low cable pulley with a straight bar attachment held in both hands. Unlike the one-armed cable front raise, both arms drive the same bar, and the cable keeps tension on the front delts through the whole range.

A full-body barbell movement combining a front squat with an overhead press in one fluid drive.

A standing stretch that lengthens the triceps by reaching one hand behind the head against band tension.

This isolation exercise effectively targets the triceps brachii by extending the elbows overhead, promoting muscle hypertrophy and strength.

A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps.

An isolation movement performed hinged forward, extending the elbow against cable resistance to work the triceps.

Bài cô l?p tay sau d? tracking rep và m?c t?.

Bodyweight tricep extension using the edge of a sturdy chair, sofa, or coffee table.

Bài ð?y ng?c tay h?p v?i thanh ð?n d?n t?i tr?ng l?n vào cõ tay sau.

A dumbbell bench press with dumbbells held together to increase triceps involvement.

A triceps-focused press using an EZ-bar with a narrow grip for wrist comfort.

An incline bench press with a close grip targeting the triceps and upper chest.

Bài h? t? ðõn qua trán n?m trên gh? cô l?p cõ tam ð?u tay sau và gi?m áp l?c c? tay.

Close-grip push up with hands forming a diamond shape, heavily recruiting the triceps.

A single-arm overhead tricep extension for balanced arm development.

An isolation exercise for the triceps performed in a bent-over position.

Bài du?i tay sau n?m v?i ð?n EZ Bar phát tri?n toàn di?n các ð?u cõ tam ð?u.

A lying triceps extension performed with an EZ bar to isolate the triceps through a full range of motion.

A floor press performed with a single kettlebell gripped close together with both hands. The narrow grip and the floor stop on the elbows shift emphasis off the chest and onto the triceps, with no shoulder hyperextension.

An overhead tricep extension holding a kettlebell by the horns with both hands. The offset load pulls the bell behind the head for a deep long-head stretch.

A skull crusher lying on a flat bench, holding a kettlebell by the horns with both hands. The offset mass hangs below the wrists, adding a grip and control challenge.

A lying isolation exercise lowering the weight toward the forehead and extending the elbows to work the triceps.

A beginner-friendly dip performed on an assisted machine that offsets body weight, training the chest and triceps.

A seated machine isolation exercise in which the upper arms stay supported on a pad while the elbows extend against two handles, loading the triceps along a fixed path without help from the shoulders or torso.

A unilateral tricep isolation done with a kettlebell instead of a dumbbell. Hinge over, pin the upper arm to the side parallel to the floor, and extend the elbow back. The offset bell mass adds rotational tension at the bottom of every rep.

Bài du?i tay sau qua ð?u v?i cáp kéo cãng t?i ða ð?u dài cõ tay sau.

Bài du?i tay sau qua ð?u v?i t? ðõn kéo gi?n t?i ða ð?u dài cõ tam ð?u.

A seated overhead extension lowering a dumbbell behind the head, stretching and working the triceps.

Bài ð?y cáp tay sau m?t tay giúp t?p trung phát l?c và cân b?ng ð? kh?e gi?a hai tay.

A one-arm overhead tricep extension giving a long, unilateral stretch of the long head and training anti-side-bend core stability.

Bài ð?y cáp tay sau s? d?ng dây th?ng cho phép tách dây ? ðáy, tãng biên ð? co cõ.

A cable tricep pushdown using a V-handle, which locks the wrists in a pronated, slightly-angled position and loads the lateral head.