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Exercise Lab

PowerBlock Ball Chest Press

The PowerBlock Ball Chest Press is significantly more challenging than the barbell bench press. The ball forces you to stabilize your body while pressing the dumbbells. You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.

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Target Muscle Groups: Chest  |  Hips & Buttocks  |  Legs  |  Shoulders


PowerBlock Bench Press

The PowerBlock bench press is an alternative to the barbell bench press. You will not be able to use as much weight as the traditional bench press because it is harder to control the dumbbells. Variety is the key to breaking through plateaus. Using dumbbells, like the dumbbell bench press, is a great way to add variety to your routine.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


PowerBlock Bench Press Restricted ROM

The PowerBlock bench press using a restricted range of motion is a good exercise to develop your chest. Stopping the motion with your elbows at 90 degrees may make the exercise a little easier on your shoulders. Performing the dumbbell bench press on the ball is also challenging for your core and gets the whole body involved in the exercise.

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Target Muscle Groups: Chest  |  Shoulders


PowerBlock Crunch

The PowerBlock crunch is a great exercise for developing your abs and strengthening your core. This exercise is exactly the same as a regular crunch done while hugging a PowerBlock dumbbell to your chest. To progress with this exercise you can add repetitions or you can add more weight.

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Target Muscle Groups: Abs & Core


PowerBlock Curl--Standing

PowerBlock biceps curls performed standing are a great way to build strong, sexy arms. Dumbbell biceps curls are a staple in every gym. Almost everyone is interested in developing great looking arms. Dumbbells curls are used in place of barbell curls when balanced strength is desired in each arm. Sculpt your arms with standing dumbbell curls.

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Target Muscle Groups: Biceps


PowerBlock Decline Bench Press

The PowerBlock Decline Bench Press strengthens the lower chest muscles and anterior shoulder muscles. This is a challenging exercise and should be performed with a spotter for safety. It is common for the decline bench press to be included in bodybuilding routines as a means to develop a symmetrical chest.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


PowerBlock Half Curl-Down

The PowerBLock half curl-down targets the core muscles. The half curl-down is a challenging and fun way to strengthen the abdominals. Do not perform this exercise if you have any low back issues. Half curl downs should be performed after full sit ups have been mastered. Select a weight that is within your capabilities.

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Target Muscle Groups: Abs & Core


PowerBlock Hammer Curl -- Seated

The seated PowerBlock hammer curl develops the biceps and forearm muscles. If you're a bodybuilder looking to mix up your biceps workout or just an "average joe" trying to beef up your "guns" seated hammer curls deliver results. The neutral grip alleviates pressure on the wrist and is therefore a good option for anyone with wrist problems.

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Target Muscle Groups: Biceps  |  Forearms


PowerBlock Hammer Curl -- Standing

PowerBlock Standing Hammer Curls build the biceps (brachialis) and forearm (brachioradialius) muscles. Wrist curls, another great forearm exercise, can be performed before hammer curls to pre-fatigue the forearms. After the forearms are pre-fatigued the biceps assist the forearm past their normal limits. The extra assistance help the forearms become stronger. Add standing hammer curls to your workout to build great looking arms.

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Target Muscle Groups: Biceps  |  Forearms


PowerBlock Hang High Pull

The PowerBlock Hang High Pull is the second pull of the power clean and snatch. This exercise is to be performed in an explosive manner. The dumbbell hang high pull works the core muscles, shoulders, and traps. Be sure to keep your head up and torso erect.

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Target Muscle Groups:


PowerBlock Hang High Pull

The PowerBlock Hang High Pull is the second pull of the power clean and snatch. This exercise is to be performed in an explosive manner. The dumbbell hang high pull works the core muscles, shoulders, and traps. Be sure to keep your head up and torso erect.

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Target Muscle Groups: Back  |  Shoulders


PowerBlock Incline Bench Press

The PowerBlock incline bench press works the pectoral muscles, emphasizing the upper region. The anterior deltoids and triceps assist the chest muscles in the incline press. Incline dumbbell bench presses can be used for pectoral definition and size. If heavy loads are used to induce hypertrophy, use a spotter for safety.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


PowerBlock Lateral Step Up

The PowerBBlock 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.

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Target Muscle Groups: Hips & Buttocks  |  Legs


PowerBlock Muscle Snatch

The PowerBlock Muscle Snatch is a great warm up exercise for snatches or any type of shoulder work. It is also a good pre-hab exercise for baseball and other throwing sports. Finally, it can be used on it's own to strengthen the shoulders and upper back.

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Target Muscle Groups: Back  |  Shoulders


PowerBlock Push Press With Rotation

The PowerBlock Push Press with Rotation develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.

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Target Muscle Groups: Abs & Core  |  Shoulders



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