Exercise Lab

Single Arm PowerBlock Lateral Raise -- Seated

The single-arm PowerBlock lateral raise seated is a good way to shape and define your shoulders. Doing the exercise seated will reduce your ability to cheat on the exercise. Doing only one side at a time forces the other side to stabilize, thus working your core at the same time. This exercise can also be performed with a cable or resistance band.

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Target Muscle Groups: Shoulders


Single Arm PowerBlock Lateral Raise -- Standing

The Single Arm PowerBlock Lateral Raise -- Standing is a good way to shape and define your shoulders. Doing only one side at a time forces the other side to stabilize, thus working your core at the same time. This exercise can also be performed with a cable or resistance band.

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Target Muscle Groups: Shoulders


Single Arm PowerBlock Lying Row

The single arm PowerBlock lying row can be performed on a bench or a ball. The movement works your upper back as well as your core. The muscles of your upper back are important for posture, especially for people that sit at a computer all day. An added benefit of all pulling exercises is they also work your grip.

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Target Muscle Groups: Back  |  Shoulders


Single Arm PowerBlock Muscle Snatch

The Single Arm Dumbbell Muscle Snatch is a great shoulder warm up. It is also a good pre-hab exercise for baseball and other throwing sports. It is more challenging than the two handed version because of the uneven loading.

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Target Muscle Groups: Back  |  Shoulders


Single Arm PowerBlock Row on Ball

The single arm PowerBlock row on a ball is a good exercise for your upper back and core. Doing the exercise one arm at a time and on the ball forces your core to work hard to stabilize your body. It also forces you to really focus on the exercise and doesn't allow you to cheat.

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Target Muscle Groups: Back  |  Shoulders


Single Arm PowerBlock Shoulder Press -- Standing

The single arm PowerBlock press standing is a good way to strengthen your shoulder and core at the same time. At the same time it gets the whole body to work together; the legs and core support while the shoulder moves the weight. This is a good alternative to the barbell military press. This exercise can also be done with a kettlebell.

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Target Muscle Groups: Shoulders


Single Arm Push up

The single arm push up is not for the weak. This exercise challenges your chest, shoulders, triceps, core, and mental toughness. The single arm push up is a favorite of athletes in mixed martial arts (MMA) and wrestling. The single arm action loads the abdominals and hip flexors for stabilization.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Triceps


Single Arm PushUp -- Bench

The single arm push up on a bench is a way to train to do a one arm push up. It isn't as difficult as a one arm push up, but it is still very challenging for many people. When you have mastered this one it is time to move on to the real thing.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Single Dumbbell Overhead Squat

The Single Dumbbell Overhead Squat is a very challenging exercise. It requires a lot of coordination, flexibility and strength. It will also improve all of those qualities.

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Target Muscle Groups: Abs & Core  |  Legs  |  Shoulders


Single Leg -- Bunny Hop

The agility ladder is a great tool for building agility and athleticism for sports. There are many different ways to develop this type of athleticism and coordination. This drill is good for leg strength, endurance and coordination.

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Target Muscle Groups: Legs


Single Leg Broad Jump

The agility ladder is a great tool for building agility and athleticism for sports. There are many different ways to develop this type of athleticism and coordination. This drill is good for leg strength, endurance and coordination.

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Target Muscle Groups: Legs


Single leg Calf Raise on Step

The single leg calf raise on a step is a good way to shape and tone your calf. The best part about doing this exercise on a step is that you can stretch your calf while you strengthen it. This exercise can be done almost anywhere there is a step. If better looking calves is your goal then give this exercise a try.

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Target Muscle Groups: Calves


Single Leg Lateral Hops -- Across Square

The agility ladder is a great tool for building agility and athleticism for sports. There are many different ways to develop this type of athleticism and coordination. This drill is good for leg strength, endurance and coordination.

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Target Muscle Groups: Legs


Single Leg Lateral Hops -- Same Side

The agility ladder is a great tool for building agility and athleticism for sports. There are many different ways to develop this type of athleticism and coordination. This drill is good for leg strength, endurance and coordination.

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Target Muscle Groups: Legs


Single PowerBlock Overhead Squat

The Single PowerBlock Overhead Squat is a very challenging exercise. It requires a lot of coordination, flexibility and strength. It will also improve all of those qualities.

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Target Muscle Groups: Abs & Core  |  Legs  |  Shoulders



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