The Single Arm PowerBlock Lateral Raise — Standing is a good way to shape and define your shoulders. Doing only one side at a time forces the other side to stabilize, thus working your core at the same time. This exercise can also be performed with a cable or resistance band.
The single arm PowerBlock press standing is a good way to strengthen your shoulder and core at the same time. At the same time it gets the whole body to work together; the legs and core support while the shoulder moves the weight. This is a good alternative to the barbell military press. This exercise can also be done with a kettlebell.
The Standing Barbell Overhead Press strengthens the anterior shoulders, triceps, and upper chest. The standing position requires your core muscles and hips to stabilize your upper-body as you press the weight overhead. This exercise is good for developing strong, well-defined shoulder muscles.
The dumbbell seated overhead triceps extension is a isolation exercise for the triceps. Perform the overhead triceps extension on a swiss ball or while standing to increase activation of the Abdominals and Erector spinae.
The Ez Curl Bar Skull Crushers is a great exercise for building strength and size in the upper arms. This exercise works all three heads of the triceps brachii (medial, lateral, long).
The Overhead Triceps Extension w/TQATS Abd Triceps Straps exercise is a great movement for isolating and developing triceps strength.
The Standing Triceps Press Down w/*TQATS Strap is a good exercise for developing triceps size and strength. If you are looking to tone and shape your arms, this is a perfect exercise.
The Two Arm Triceps Extension with Handles is a great cable movement for isolating and developing triceps strength.
The PowerBlock Pullover is an often overlooked exercise. It is great for strengthening the upper body. This exercise is especially useful for swimming and racket sports.
The cable hip abduction exercise strengthens the glutes and hip abductors. The cable hip abduction exercise develops stability in the hips and transfers easily to daily activities, such as walking and running. The cable and ankle attachment allows for smooth resistance to be placed on the glute medius. It is nearly impossible to cheat on this exercise.
The dumbbell lateral step up activates the hip adductors and glutes. It is a good exercise to improve lateral strength and stability in the lower body. To progress with this exercise you can add more weight, increase the height of the step or add repetitions.
The Isolateral Leg Press on TQLP strengthens the legs, hips and buttocks. This exercise helps define the legs, and improve muscular imbalances.
The leg press machine strengthens the glutes (butt), thighs (quadriceps and hamtrings), and calves. The machine allows you to focus on pressing the weight and does not require balance or coordination. The leg press machine can be used as a substitute for back squats if you are looking to mix up your workout routine. Due to the mechanical advantage of the leg press its typical for you to be able to press more weight than you can squat.
The Leg Press on TQLP strengthens the legs, hips and buttocks. This is a great exercise for shaping and defining the legs and thighs.
The narrow stance PowerBlock squat only requires a set of dumbbells. Therefore it is a good exercise for people working out at home. For variety you can hold the dumbbells different places; by your sides, on your shoulders or overhead. The narrow stance dumbbell squat is a good way to progress once you have mastered the bodyweight squat.
The PowerBlock lateral step up activates the hip adductors and glutes. It is a good exercise to improve lateral strength and stability in the lower body. To progress with this exercise you can add more weight, increase the height of the step or add repetitions.
The PowerBLock reverse lunge targets the quadriceps and glutes. The adductors on the stationary leg also assist in the lunge. This exercise is a variation of the forward lunge and can be a great way to introduce more variety into your workout routine. Keep your chest upright and your eyes focused forward to assist your balance. Select a pair of dumbbells that are challenging, but do not negatively affect your technique.
The PowerBlock squat will build strong, shapely legs. Dumbbell squats strengthen the glutes, hamstrings and quadriceps. Using dumbbells allows you to avoid placing loads directly on the back. Squats can be used to build muscle and burn fat by reducing the rest time between sets. Use lighter loads for muscular endurance and heavier loads for building strength and size in the legs.
