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PowerBlock Half Wall Slide

The PowerBlock Dumbbell Half Wall Slide is a great way to develop strength in the legs and glutes. The half wall slide emphasizes the quadriceps.

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Target Muscle Groups: Legs

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: Back | Shoulders

PowerBlock Incline Alternating Curls

The PowerBlock Incline Alternating Curls are a good way to add variety to your routine. The position of your body changes the range of motion and the angle of the exercise. The seated position stops you from cheating

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Target Muscle Groups: Biceps

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 Raise -- Seated

The PowerBlock Lateral Raise -- Seated isolates the medial head of the deltoids. If you raise your arms above the horizontal plane you activate the trapezius. Lateral raises are typically performed with moderate weight. The "lat" raise is a standard shoulder exercise found in most workout routines. You may change the load on the shoulders by turning your palms down, up, or out. Experiment with various grips to vary the angle of work and keep your muscles challenged.

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Target Muscle Groups: Shoulders

PowerBlock Lateral Raise -- Standing

The PowerBlock Lateral Raise -- Standing is a good exercise for strengthening the shoulders. The standing position allows for more weight to be used than when seated.

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Target Muscle Groups: Shoulders

PowerBlock Lateral Step Up

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.

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Target Muscle Groups: Hips & Buttocks | Legs

PowerBlock Lying Alternating Bench Press

The PowerBlock Lying Alternating Bench Press is a good exercise for building upper body strength and working your core at the same time. You can do high repetitions to improve strength endurance. Or you can use a heavier weight to improve max strength.

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Target Muscle Groups: Chest

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 Pullover

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.

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Target Muscle Groups: Upper Body

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

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.

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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.

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