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Free Weights Exercises At Home

* Stretching exercises are not included in this list!


muscles:Teres MusclesMuscle, Latissimus DorsiMuscle, TrapeziusMuscle
synergists:Lower BackMuscle, BicepsMuscle, DeltoidsMuscle, Hand FlexorsMuscle
Starting PositionExecution required:Pull-up Bar
optional:Seat, Backpack
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Chin-up


muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle, Hand ExtensorsMuscle
synergists:Lower BackMuscle, BicepsMuscle, Hand FlexorsMuscle, DeltoidsMuscle
Starting PositionExecution required:Pull-up Bar
optional:Backpack, Seat
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Pull-up

Box Jump

muscles:QuadricepsMuscle, GlutesMuscle, HamstringsMuscle, CalvesMuscle
synergists:AdductorsMuscle, AbductorsMuscle, Lower BackMuscle, ShinsMuscle
Starting PositionExecution required:Bench
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Plyometrics, Cardio
exercise benefits and how to do Box Jump