Exercise Lab

Power Yoga

Mind/body programs, such as Pilates and yoga, require a person to focus on controlling his/her body with precise movements designed to lengthen and strengthen one’s muscles. This focus on control creates a more acute awareness about the body and its movements.

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Target Muscle Groups:


PowerBlock Alternating Curl -- Standing

The standing alternating curl is a bodybuilding staple. You can use more weight than the seated variation because you can cheat by using your body to help swing the weight up. You can use the standing alternating curl to develop mass and strength. For a great arm pump use lighter weight and perform more repetitions. For strength development, use heavier dumbbells even though you won't be able to perform as many reps.

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Target Muscle Groups: Biceps


PowerBlock Alternating Hammer Curl -- Seated

The PowerBlock Alternating Hammer Curl -- Seated performed while seated helps build wrist and forearm strength. At the same time this exercise develops the brachioradialis. This exercise is a great way to finish your biceps workout. Replacing the bench with a swiss ball would increase the demand on your core muscles. Therefore you can work your biceps and your abs at the same time.

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Target Muscle Groups: Biceps


PowerBlock Alternating Hammer Curl -- Standing

The PowerBlock Alternating Hammer Curl -- Standing strengths your biceps in a slightly different way than other types of curls. By changing you hand position to the neutral grip you add the variety that your muscles needs to continually adapt. Performing this exercise while standing allows you to use more weight than the seated version. It is also more functional version because most activities outside the gym you will do standing.

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Target Muscle Groups: Biceps


PowerBlock Alternating Supinating Curl -- Seated

The PowerBlock alternating supinating curl is perfect for concentrating on the biceps. This exercise allows your body to move in it's natural range of motion. This exercise lets you focus on your biceps without letting you cheat with your body. Alternating arms gives each side a little rest so you can pump out a few more repetitions. To perform this exercise you will need a pair of dumbbells and a place to sit. Focus on turning your little finger in toward your body as you raise the dumbbell.

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Target Muscle Groups: Biceps


PowerBlock Alternating Supinating Curl -- Standing

The PowerBlock alternating dumbbell curl performed standing is a good exercise for bicep development. This exercise allows your body to move in it's natural range of motion. Alternating arms allows for a short rest for each arm while the other is working so you can pump out a few more repetitions. Try not to use your body and cheat.

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Target Muscle Groups: Biceps


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 -- Seated

PowerBlock Dumbbell Curl -- Seated isolates the biceps. PowerBlock 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.

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Target Muscle Groups: Biceps


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 Dumbbell Row -- Standing

The PowerBlock Dumbbell Row -- Standing strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The bent-over row with dumbbells is a challenging exercise that transfers well to life demands (real-world fitness). The bent-over row will help you build a strong, great looking back.

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Target Muscle Groups: Back  |  Biceps  |  Shoulders


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



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