The Leg Extension Machine is an isolating exercise of the quadriceps, which helps condition and shape the quadricep muscle. The technique of doing the movement on the Leg Extension Machine is quite simple, however it has its own nuances which is important to be aware of to ensure you have […]
Exercises
Flat12 collected and gathered the most effective exercises for all kinds of muscles and for all types of your goals. Our visitors enjoy the most updated list of exercises that help to gain lean mass, get rid of excessive weight, improve endurance and overall performance and make your everyday life happier and healthier.
Kettlebell High-Pull (Sumo Deadlift): How To Do & Muscles Worked
The Kettlebell High-Pull is an exercise that can be used to diversify your crossfit workouts. This exercise is derived from Sumo Deadlift and Narrow-Grip Upright Row. This pull motion is also similar to lifting the barbell (kettlebell or dumbbell) to the chest. The principle of the exercise is practically the […]
Side Lunge with Dumbbells: How To Do & Muscles Worked
The Side Lunge with Dumbbells is one of the most popular exercises for the hips and glutes. There are various variations of this exercise adapted for beginners and for advanced athletes. What Muscles Does The Side Lunge with Dumbbells Work? Unlike classic Side Lunges, Side Lunge with Dumbbells allow you […]
Best Leg Press Alternatives To Do in the Gym and At Home
The Leg Press is an effective, versatile and safe exercise. By varying the position of the feet on the platform, the load can be shifted to different muscle groups of the legs. At the same time, there is no axial load on the spine, the lower back and knees are […]
7 Best Body Bar Exercises for Arms, Legs and Buttocks
It is not necessary to exhaust yourself with diets and spend hours in the gym to have elastic thighs, slender legs, or a toned stomach. You can work out all the muscle groups and bring your body closer to perfection if you regularly work out with such an accessory as […]
Standing Bicep Cable Curls: Low and High Pulleys
Standing Bicep Cable Curls are considered a basic and safer alternative to lifting a barbell. This exercise is great for both beginners and professional athletes. It allows you to provide a powerful load and stretch on the short head of the biceps, visually expanding the volume of the arm. What […]
The 6 Best Teres Major Exercises at Home
The Teres major muscle is a muscle of the upper back located on the shoulder blade. It is used for all types of push-ups and pull-ups. It is very important for men to have well-inflated back muscles for strength and external beauty. If you want your back to be wide […]
5 Basic and Effective Full-Body Exercises for Beginners
Nowadays it is no secret that the greatest increase in muscle mass is provided by the implementation of these basic exercises. For a beginner, two workouts per week, consisting of multi muscle group exercises, are enough to increase muscle mass and strength, providing that proper nutrition is consumed for the […]
30 Best Bodyweight Exercises for Your Workouts
No special training program or equipment is needed, only motivation. You don’t even have to leave the house to do these exercises. All you need is some free space and a chair or step. These exercises will give you that desired physique everyone is looking for. Features of Bodyweight Exercises Each […]
How to Build Strong Abs: Exercises for Beginners
There is an old myth, that it is difficult to lose weight and build muscle at the same time, this can be true. However, those who have decided to start exercising are sometimes faced with this problem, of how to build their abdominal muscles up from scratch. Experienced athletes know that a […]