We are performing routine maintenance. If you notice a problem, please Contact Us.
Exercise Lab

PowerBlock Renegade Row

The PowerBlock Renegade Row is a combination of two exercises: the push up and the row. It works both the pushing and pulling muscles simultaneously while also challenging the core musculature. The Renegade Row is a great exercise for bringing balance to the upper body.

View Complete PowerBlock Renegade Row Exercise »

Target Muscle Groups: Abs & Core  |  Back  |  Shoulders


PowerBlock Reverse Lunge

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.

View Complete PowerBlock Reverse Lunge Exercise »

Target Muscle Groups: Hips & Buttocks  |  Legs


PowerBlock Romanian Deadlift

The PoweBlock Romanian deadlift is a great exercise to improve both strength and flexibility in the posterior chain. It is safe for beginner exercisers and will help teach them how to control their bodies and feel what they are doing. This exercise is also very beneficial for advanced exercisers.

View Complete PowerBlock Romanian Deadlift Exercise »

Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs


PowerBlock Row -- Bench

The PowerBlock dumbbell row is a great exercise for building upper body pulling strength. Supporting yourself with the bench takes some of the strain off of your lower back. The uneven loading of this exercise also helps to develop your core.

View Complete PowerBlock Row -- Bench Exercise »

Target Muscle Groups: Back


PowerBlock Row on Ball

The PowerBlock row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.

View Complete PowerBlock Row on Ball Exercise »

Target Muscle Groups: Back  |  Shoulders


PowerBlock Seated Curls

PowerBlock Seated Curls isolate the biceps (elbow flexors). Dumbbell curls are a great way to develop definition in the arms. Supinate (palms up) your wrists for a peak-contraction of the bicep muscles. Seated curls can be performed at home or at the gym with dumbbells and a bench.

View Complete PowerBlock Seated Curls Exercise »

Target Muscle Groups: Biceps


PowerBlock Shoulder External Rotation - Side Lying

The PowerBlock shoulder external rotation - side lying targets the external rotators of the shoulders. The external rotators are susceptible to injuries and should be strengthened before increasing loads on bench presses, cleans, and snatches. Throwing and swinging motions also put weak external rotators at risk. You may place a rolled up towel under the elbow for better isolation of the infraspinatus and teres minor.

View Complete PowerBlock Shoulder External Rotation - Side Lying Exercise »

Target Muscle Groups: Shoulders


PowerBlock Shoulder Internal Rotation - Side Lying

The PowerBlock shoulder internal rotation - side lying targets the subscapularis muscles. The internal rotators assist the external rotators in keeping the shoulder joint stable. Rotator cuff injuries are common is sports such as tennis and baseball. The high velocity, ballistic motion common in these sports places tremendous forces on the shoulders and the rotators cuff muscles. Because they are often weak and overused, the rotator cuff muscles tear.

View Complete PowerBlock Shoulder Internal Rotation - Side Lying Exercise »

Target Muscle Groups: Shoulders


PowerBlock Shoulder Press -- Back Supported

The PowerBlock shoulder press performed seated strengthens the anterior shoulders and triceps. This exercise also trains the upper chest, serratus anterior and the trapezius muscles. Your low back should be pressed against the bench, however your upper back can remain off the bench in order to allow the scapula to move move. You may also perform the dumbbell shoulder press without back support to activate the core muscles.

View Complete PowerBlock Shoulder Press -- Back Supported Exercise »

Target Muscle Groups: Shoulders


PowerBlock Shoulder Press -- Standing

The PowerBlock shoulder press performed while standing 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. You can use dumbbells in place of a barbell to add variety to your training and to further isolate the shoulder muscles.

View Complete PowerBlock Shoulder Press -- Standing Exercise »

Target Muscle Groups: Shoulders


PowerBlock Sit Up

The dumbbell sit-up is a great exercise for training abs. If you desire a flat-belly, you'll want to include this exercise in your routine. If regular floor sit-ups are too easy, use a dumbbell to increase the resistance on the abs. The hip flexors are also involved in the sit-up. The goal is to continually challenge the abs to grow stronger. Keep the rest periods to a minimum and your get more results in less time.

View Complete PowerBlock Sit Up Exercise »

Target Muscle Groups: Abs & Core


PowerBlock Squat

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.

View Complete PowerBlock Squat Exercise »

Target Muscle Groups: Hips & Buttocks  |  Legs


PowerBlock Static Lunge

The PowerBlock static lunge is a good exercise for beginners because it does not require a great deal of balance to perform. The static position keeps the resistance on the lead leg and helps keep your trunk upright. Static lunges sculpt your legs and glutes while providing additional performance related benefits. If you play a sport the static lunge will help you create more powerful legs.

View Complete PowerBlock Static Lunge Exercise »

Target Muscle Groups: Abs & Core  |  Hips & Buttocks  |  Legs


PowerBlock Step Up

The PowerBlock step up performed on a low step targets the glutes and thighs. Step ups are a functional movement which transfers well to everyday life. So while you are building great looking legs you are also preparing you body to handle the stress of everyday life. After mastering forward lunges you may try steps ups as an alternative exercise for strengthening the legs and butt.

View Complete PowerBlock Step Up Exercise »

Target Muscle Groups: Hips & Buttocks  |  Legs


PowerBlock Step Up - Low Step

The PowerBlock step up targets the glutes and thighs. Step ups are a functional movement which transfers well to everyday life. So while you are building great looking legs you are also preparing you body to handle the stress of everyday life. If your goal is to build lean, shapely legs, select a moderate resistance and if your goal is to develop additional muscle select heavier dumbbells.

View Complete PowerBlock Step Up - Low Step Exercise »

Target Muscle Groups: Hips & Buttocks  |  Legs



Previous | Next