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Primary Muscle

Equipment

Force

Mechanic

Standing Palm-In One-Arm Dumbbell Press

Mid Shoulders dumbbell

Standing Palms-In Dumbbell Press

Mid Shoulders dumbbell

Standing Palms-Up Barbell Behind The Back Wrist Curl

Forearms barbell

Standing Pelvic Tilt

Lower Back

Standing Rope Crunch

Abs cable

Standing Soleus And Achilles Stretch

Calves

Standing Toe Touches

Hamstrings

Standing Towel Triceps Extension

Triceps body only

Standing Two-Arm Overhead Throw

Mid Shoulders medicine ball

Star Jump

Quads body only

Step Mill

Quads machine

Step-up with Knee Raise

Glutes body only

Stiff Leg Barbell Good Morning

Lower Back barbell

Stiff-Legged Barbell Deadlift

Hamstrings barbell

Stiff-Legged Dumbbell Deadlift

Hamstrings dumbbell

Stomach Vacuum

Abs body only

Straight Bar Bench Mid Rows

Middle Back barbell

Straight Raises on Incline Bench

Mid Shoulders barbell

Straight-Arm Dumbbell Pullover

Mid Chest dumbbell

Straight-Arm Pulldown

Lats cable