https://repwind.com/alternatives/boostcamp monthly 0.7 https://repwind.com/alternatives/fitbod monthly 0.7 https://repwind.com/alternatives/fitnotes monthly 0.7 https://repwind.com/alternatives/hevy monthly 0.7 https://repwind.com/alternatives/jefit monthly 0.7 https://repwind.com/alternatives/strong monthly 0.7 https://repwind.com/calculateur-1rm monthly 0.9 https://repwind.com/delete-account monthly 0.9 https://repwind.com/en/1rm-calculator monthly 0.7 https://repwind.com/en/alternatives/boostcamp monthly 0.7 https://repwind.com/en/alternatives/fitbod monthly 0.7 https://repwind.com/en/alternatives/fitnotes monthly 0.7 https://repwind.com/en/alternatives/hevy monthly 0.7 https://repwind.com/en/alternatives/jefit monthly 0.7 https://repwind.com/en/alternatives/strong monthly 0.7 https://repwind.com/en/delete-account monthly 0.7 https://repwind.com/en/exercises/barbell-bench-press monthly 0.7 https://repwind.com/clips/barbell-bench-press.jpg Barbell Bench Press The bench press loads pec major in horizontal adduction, with the front delt and triceps supporting. How the work splits depends on grip width: a wide grip shifts it toward the chest, a close grip toward the triceps. https://repwind.com/clips/barbell-bench-press.mp4 7 yes https://repwind.com/en/exercises/barbell-bent-over-row monthly 0.7 https://repwind.com/clips/barbell-bent-over-row.jpg Barbell Bent-over Row The row loads the lats in horizontal pulling, and with them the rhomboids, mid traps and rear delt. The spinal erectors work isometrically to hold the torso — they are usually what gives out first. https://repwind.com/clips/barbell-bent-over-row.mp4 7 yes https://repwind.com/en/exercises/barbell-curl monthly 0.7 https://repwind.com/clips/barbell-curl.jpg Barbell Curl The curl loads biceps brachii in elbow flexion and supination, with brachialis underneath and brachioradialis in the forearm. A straight bar fixes supination, which puts the biceps in its full function. https://repwind.com/clips/barbell-curl.mp4 7 yes https://repwind.com/en/exercises/barbell-incline-bench-press monthly 0.7 https://repwind.com/clips/barbell-incline-bench-press.jpg Barbell Incline Bench Press The incline shifts load onto the clavicular head of the chest, the part that contributes to shoulder flexion. Between thirty and forty-five degrees it takes the most; past that the front delt takes over and the movement becomes a shoulder press. https://repwind.com/clips/barbell-incline-bench-press.mp4 7 yes https://repwind.com/en/exercises/barbell-shrug monthly 0.7 https://repwind.com/clips/barbell-shrug.jpg Barbell Shrug The shrug loads the upper trap in scapular elevation. It is one of the few muscles where usable load far exceeds what the range suggests: the path is short, the strength is large. https://repwind.com/clips/barbell-shrug.mp4 7 yes https://repwind.com/en/exercises/barbell-squat monthly 0.7 https://repwind.com/clips/barbell-squat.jpg Barbell Squat The squat loads quads, glutes and adductors at once, with the spinal erectors working isometrically. Depth decides the split: the lower you go, the more the hip — and so the glute — takes relative to the knee. https://repwind.com/clips/barbell-squat.mp4 7 yes https://repwind.com/en/exercises/bench-dips monthly 0.7 https://repwind.com/clips/bench-dips.jpg Bench Dips Bench dips load the triceps at bodyweight, with the shoulder extended behind the torso. That position is demanding on the front of the shoulder, and that is the movement's limit as much as its point. https://repwind.com/clips/bench-dips.mp4 7 yes https://repwind.com/en/exercises/cable-kneeling-crunch monthly 0.7 https://repwind.com/clips/cable-kneeling-crunch.jpg Cable Kneeling Crunch The cable crunch loads rectus abdominis in trunk flexion with adjustable resistance — something no floor crunch offers. The obliques join in as soon as the movement stops being strictly sagittal. https://repwind.com/clips/cable-kneeling-crunch.mp4 7 yes https://repwind.com/en/exercises/cable-pushdown monthly 0.7 https://repwind.com/clips/cable-pushdown.jpg Cable Pushdown The pushdown isolates the triceps with the elbow at the side. The rope lets the hands separate at the bottom, which lets the lateral head finish fully contracted where a straight bar stops it. https://repwind.com/clips/cable-pushdown.mp4 7 yes https://repwind.com/en/exercises/cable-rear-delt-row monthly 0.7 https://repwind.com/clips/cable-rear-delt-row.jpg Cable Rear Delt Row The high rope row loads the rear delt and the shoulder's external rotators, elbows high. It is the direct counterweight to pressing volume, which pulls the shoulder forward. https://repwind.com/clips/cable-rear-delt-row.mp4 7 yes https://repwind.com/en/exercises/chest-dips monthly 0.7 https://repwind.com/clips/chest-dips.jpg Chest Dips With the torso leaned forward, dips become a bodyweight decline press: the sternal head of the chest leads and the triceps follows. The more upright the torso, the more the triceps takes over. https://repwind.com/clips/chest-dips.mp4 7 yes https://repwind.com/en/exercises/close-grip-bench-press monthly 0.7 https://repwind.com/clips/close-grip-bench-press.jpg Close Grip Bench Press The close grip shifts work from the chest to the triceps without leaving a heavy compound movement. It is how you load the triceps with weights no extension allows. https://repwind.com/clips/close-grip-bench-press.mp4 7 yes https://repwind.com/en/exercises/cross-body-hammer-curl monthly 0.7 https://repwind.com/clips/cross-body-hammer-curl.jpg Cross Body Hammer Curl In a neutral grip the biceps loses its supination advantage and the brachialis and brachioradialis take a far larger share. Crossing the body also lengthens the useful path. https://repwind.com/clips/cross-body-hammer-curl.mp4 7 yes https://repwind.com/en/exercises/dumbbell-bench-press monthly 0.7 https://repwind.com/clips/dumbbell-bench-press.jpg Dumbbell Bench Press Same muscles as the barbell, but each arm carries its own load: a side-to-side imbalance can no longer hide. The range goes deeper than a bar allows, which loads the chest in its stretched position. https://repwind.com/clips/dumbbell-bench-press.mp4 7 yes https://repwind.com/en/exercises/dumbbell-bent-over-row monthly 0.7 https://repwind.com/clips/dumbbell-bent-over-row.jpg Dumbbell Bent-over Row Horizontal pulling, but each arm carries its own load. The range beats a barbell's, which runs into the torso: the dumbbell keeps going and the lats contract shorter. https://repwind.com/clips/dumbbell-bent-over-row.mp4 7 yes https://repwind.com/en/exercises/dumbbell-fly monthly 0.7 https://repwind.com/clips/dumbbell-fly.jpg Dumbbell Fly The fly isolates horizontal adduction by taking the triceps out of the equation. It loads the chest where pressing loads it poorly: stretched, arms open, at the muscle's longest. https://repwind.com/clips/dumbbell-fly.mp4 7 yes https://repwind.com/en/exercises/dumbbell-lateral-raise monthly 0.7 https://repwind.com/clips/dumbbell-lateral-raise.jpg Dumbbell Lateral Raise The lateral raise isolates the side delt, the one that gives shoulder width and that pressing only loads indirectly. Supraspinatus starts the first degrees, the delt takes over after. https://repwind.com/clips/dumbbell-lateral-raise.mp4 7 yes https://repwind.com/en/exercises/dumbbell-lunge monthly 0.7 https://repwind.com/clips/dumbbell-lunge.jpg Dumbbell Lunge The lunge loads one leg at a time, hip and knee together, and adds a balance demand bilateral work does not have. The front-leg glute leads; the adductors stabilise. https://repwind.com/clips/dumbbell-lunge.mp4 7 yes https://repwind.com/en/exercises/dumbbell-rear-delt-raise monthly 0.7 https://repwind.com/clips/dumbbell-rear-delt-raise.jpg Dumbbell Rear Delt Raise The rear raise loads the rear delt, with the rhomboids and mid traps. It is the head almost every program under-trains, because no press touches it. https://repwind.com/clips/dumbbell-rear-delt-raise.mp4 7 yes https://repwind.com/en/exercises/dumbbell-shrug monthly 0.7 https://repwind.com/clips/dumbbell-shrug.jpg Dumbbell Shrug Same function as the barbell, but the weights hang at your sides rather than in front: the line of pull sits closer to the trap's vertical, and each side works alone. https://repwind.com/clips/dumbbell-shrug.mp4 7 yes https://repwind.com/en/exercises/dumbbell-standing-calf-raise monthly 0.7 https://repwind.com/clips/dumbbell-standing-calf-raise.jpg Dumbbell Standing Calf Raise The same ankle extension without a machine. Load is capped by what the hand can hold, which runs out quickly — but range depends only on the step you stand on. https://repwind.com/clips/dumbbell-standing-calf-raise.mp4 7 yes https://repwind.com/en/exercises/dumbbell-wrist-curl monthly 0.7 https://repwind.com/clips/dumbbell-wrist-curl.jpg Dumbbell Wrist Curl The same wrist flexion with the forearm resting on a bench. The support removes any help from the arm and torso: only the forearm is left, which makes the isolation complete. https://repwind.com/clips/dumbbell-wrist-curl.mp4 7 yes https://repwind.com/en/exercises/hanging-leg-raise monthly 0.7 https://repwind.com/clips/hanging-leg-raise.jpg Hanging Leg Raise Hanging, the raise loads the lower portion of rectus abdominis — provided the pelvis actually tilts. The hip flexors lift the legs; the abs curl the pelvis. https://repwind.com/clips/hanging-leg-raise.mp4 7 yes https://repwind.com/en/exercises/incline-dumbbell-curl monthly 0.7 https://repwind.com/clips/incline-dumbbell-curl.jpg Incline Dumbbell Curl On an incline bench the arm hangs behind the torso: the long head of the biceps, which crosses the shoulder, is stretched before flexion even starts. No standing curl puts the muscle that long. https://repwind.com/clips/incline-dumbbell-curl.mp4 7 yes https://repwind.com/en/exercises monthly 0.9 https://repwind.com/en/exercises/landmine-180 monthly 0.7 https://repwind.com/clips/landmine-180.jpg Landmine 180 The landmine 180 loads the obliques in resisted rotation, standing, with shoulders and hips in the chain. The bar travels an arc: resistance changes from one end of the path to the other. https://repwind.com/clips/landmine-180.mp4 7 yes https://repwind.com/en/exercises/lat-pulldown monthly 0.7 https://repwind.com/clips/lat-pulldown.jpg Lat Pulldown Same pattern as the pull-up — shoulder adduction, lats leading — but the load is adjustable to the kilo. That is what makes it the entry point when a full pull-up is not there yet. https://repwind.com/clips/lat-pulldown.mp4 7 yes https://repwind.com/en/exercises/leg-press monthly 0.7 https://repwind.com/clips/leg-press.jpg Leg Press The press loads the same chain as the squat without asking the trunk to hold a bar. Foot placement sets the split: high on the platform, the hip takes it; low, the knee does. https://repwind.com/clips/leg-press.mp4 7 yes https://repwind.com/en/exercises/machine-shrug monthly 0.7 https://repwind.com/clips/machine-shrug.jpg Machine Shrug The machine holds the load on a track: grip and balance stop being the limit, and the trap can work to failure without the hands deciding when to stop. https://repwind.com/clips/machine-shrug.mp4 7 yes https://repwind.com/en/exercises/military-press monthly 0.7 https://repwind.com/clips/military-press.jpg Military Press The overhead press loads the front delt first, with the clavicular chest and the triceps behind it. Standing, the erectors and abs hold the trunk against a load that has gone overhead. https://repwind.com/clips/military-press.mp4 7 yes https://repwind.com/en/exercises/overhead-triceps-extension monthly 0.7 https://repwind.com/clips/overhead-triceps-extension.jpg Seated Overhead Triceps Extension With the arm overhead, the long head of the triceps is stretched — it is the only one of the three that crosses the shoulder, and this is the only position that loads it truly lengthened. https://repwind.com/clips/overhead-triceps-extension.mp4 7 yes https://repwind.com/en/exercises/preacher-curl monthly 0.7 https://repwind.com/clips/preacher-curl.jpg Seated Preacher Curl The preacher pad fixes the arm and removes any chance of swing. With the arm in front of the torso the long head works short: the exact opposite of the incline curl, and the two complement each other. https://repwind.com/clips/preacher-curl.mp4 7 yes https://repwind.com/en/exercises/pull-ups monthly 0.7 https://repwind.com/clips/pull-ups.jpg Pull-ups and chin-ups The pull-up loads the lats in shoulder adduction and extension, with biceps and brachialis assisting. Grip changes the biceps share: supinated takes a lot, pronated takes less and gives the lats more. https://repwind.com/clips/pull-ups.mp4 7 yes https://repwind.com/en/exercises/reverse-wrist-curl monthly 0.7 https://repwind.com/clips/reverse-wrist-curl.jpg Reverse Wrist Curl The wrist extensors, on top of the forearm — the direct antagonists of the flexors. They are almost always under-trained, because no pull recruits them. https://repwind.com/clips/reverse-wrist-curl.mp4 7 yes https://repwind.com/en/exercises/seated-calf-raise monthly 0.7 https://repwind.com/clips/seated-calf-raise.jpg Seated Calf Raise With the knee bent, gastrocnemius is slackened and soleus is left to work alone. It is the deep calf muscle, the one carrying most of the mass, and the standing version loads it poorly. https://repwind.com/clips/seated-calf-raise.mp4 7 yes https://repwind.com/en/exercises/side-plank monthly 0.7 https://repwind.com/clips/side-plank.jpg Side Plank The side plank loads quadratus lumborum and the obliques isometrically, against gravity pulling the hip down. It is anti-lateral-flexion work, not a movement. https://repwind.com/clips/side-plank.mp4 7 yes https://repwind.com/en/exercises/standing-calf-raise monthly 0.7 https://repwind.com/clips/standing-calf-raise.jpg Standing Calf Raise With the knee straight, gastrocnemius is in full working position: it crosses the knee, and this is the only position where it is genuinely loaded. Soleus works underneath either way. https://repwind.com/clips/standing-calf-raise.mp4 7 yes https://repwind.com/en/exercises/standing-hip-extension monthly 0.7 https://repwind.com/clips/standing-hip-extension.jpg Standing Hip Extension The extension isolates what the squat and press share: the hip alone, knee nearly fixed. Glute max works without the quads or the erectors inviting themselves in. https://repwind.com/clips/standing-hip-extension.mp4 7 yes https://repwind.com/en/exercises/standing-wrist-curl monthly 0.7 https://repwind.com/clips/standing-wrist-curl.jpg Behind-the-back Wrist Curl The wrist flexors, on the inside of the forearm. They are what holds the bar in every pull: training them directly pushes back the point where the grip fails before the back does. https://repwind.com/clips/standing-wrist-curl.mp4 7 yes https://repwind.com/en monthly 0.9 https://repwind.com/en/muscles/abs monthly 0.7 https://repwind.com/en/muscles/biceps monthly 0.7 https://repwind.com/en/muscles/calves monthly 0.7 https://repwind.com/en/muscles/chest monthly 0.7 https://repwind.com/en/muscles/forearms monthly 0.7 https://repwind.com/en/muscles/glutes monthly 0.7 https://repwind.com/en/muscles monthly 0.9 https://repwind.com/en/muscles/lats monthly 0.7 https://repwind.com/en/muscles/shoulders monthly 0.7 https://repwind.com/en/muscles/traps monthly 0.7 https://repwind.com/en/muscles/triceps monthly 0.7 https://repwind.com/en/privacy monthly 0.7 https://repwind.com/en/support monthly 0.7 https://repwind.com/exercices/crunch-a-la-poulie monthly 0.7 https://repwind.com/clips/cable-kneeling-crunch.jpg Crunch à la poulie à genoux Le crunch à la poulie charge le grand droit en flexion du tronc, avec une résistance réglable — ce qu'aucun crunch au sol ne permet. Les obliques participent dès que le mouvement n'est pas strictement sagittal. https://repwind.com/clips/cable-kneeling-crunch.mp4 7 yes https://repwind.com/exercices/curl-a-la-barre monthly 0.7 https://repwind.com/clips/barbell-curl.jpg Curl à la barre Le curl charge le biceps brachial en flexion de coude et en supination, avec le brachial dessous et le brachio-radial à l'avant-bras. La barre droite fixe la supination, ce qui met le biceps dans sa fonction complète. https://repwind.com/clips/barbell-curl.mp4 7 yes https://repwind.com/exercices/curl-au-pupitre monthly 0.7 https://repwind.com/clips/preacher-curl.jpg Curl au pupitre assis aux haltères Le pupitre fixe le bras et supprime toute possibilité d'élan. Le bras étant devant le tronc, le chef long travaille court : c'est l'inverse exact du curl incliné, et les deux se complètent. https://repwind.com/clips/preacher-curl.mp4 7 yes https://repwind.com/exercices/curl-de-poignet-a-la-barre monthly 0.7 https://repwind.com/clips/standing-wrist-curl.jpg Curl de poignet à la barre, debout Les fléchisseurs du poignet, à l'intérieur de l'avant-bras. Ce sont eux qui tiennent la barre dans tous les tirages : les travailler directement repousse le point où la prise lâche avant le dos. https://repwind.com/clips/standing-wrist-curl.mp4 7 yes https://repwind.com/exercices/curl-de-poignet-sur-banc monthly 0.7 https://repwind.com/clips/dumbbell-wrist-curl.jpg Curl de poignet aux haltères sur banc La même flexion de poignet, avant-bras posé sur le banc. L'appui supprime toute participation du bras et du buste : il ne reste que l'avant-bras, ce qui rend l'isolement total. https://repwind.com/clips/dumbbell-wrist-curl.mp4 7 yes https://repwind.com/exercices/curl-incline-aux-halteres monthly 0.7 https://repwind.com/clips/incline-dumbbell-curl.jpg Curl incliné aux haltères Sur banc incliné, le bras part derrière le tronc : le chef long du biceps, qui croise l'épaule, se trouve étiré avant même que la flexion commence. Aucun curl debout ne place le muscle aussi long. https://repwind.com/clips/incline-dumbbell-curl.mp4 7 yes https://repwind.com/exercices/curl-marteau-croise monthly 0.7 https://repwind.com/clips/cross-body-hammer-curl.jpg Curl marteau croisé En prise neutre, le biceps perd son avantage de supination et le brachial ainsi que le brachio-radial prennent une part bien plus grande. Le passage devant le corps allonge en plus le trajet utile. https://repwind.com/clips/cross-body-hammer-curl.mp4 7 yes https://repwind.com/exercices/developpe-couche-a-la-barre monthly 0.7 https://repwind.com/clips/barbell-bench-press.jpg Développé couché à la barre Le développé couché charge le grand pectoral en adduction horizontale, avec le deltoïde antérieur et le triceps en soutien. La part qui revient à chacun dépend de l'écartement des mains : une prise large déporte le travail vers le pectoral, une prise serrée vers le triceps. https://repwind.com/clips/barbell-bench-press.mp4 7 yes https://repwind.com/exercices/developpe-couche-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-bench-press.jpg Développé couché aux haltères Mêmes muscles qu'à la barre, mais chaque bras porte sa propre charge : le déséquilibre entre les deux côtés ne peut plus être masqué. L'amplitude descend plus bas que la barre ne le permet, ce qui charge le pectoral en position allongée. https://repwind.com/clips/dumbbell-bench-press.mp4 7 yes https://repwind.com/exercices/developpe-couche-prise-serree monthly 0.7 https://repwind.com/clips/close-grip-bench-press.jpg Développé couché prise serrée La prise serrée déplace le travail du pectoral vers le triceps, sans quitter un mouvement lourd et articulaire. C'est la façon de charger le triceps avec des charges qu'aucune extension ne permet. https://repwind.com/clips/close-grip-bench-press.mp4 7 yes https://repwind.com/exercices/developpe-incline-a-la-barre monthly 0.7 https://repwind.com/clips/barbell-incline-bench-press.jpg Développé incliné à la barre L'inclinaison déplace la charge vers le faisceau claviculaire du pectoral, celui qui participe à la flexion d'épaule. Entre trente et quarante-cinq degrés, c'est lui qui prend le plus ; au-delà, le deltoïde antérieur reprend la main et le mouvement devient un développé épaules. https://repwind.com/clips/barbell-incline-bench-press.mp4 7 yes https://repwind.com/exercices/developpe-militaire monthly 0.7 https://repwind.com/clips/military-press.jpg Développé militaire Le développé vertical charge le deltoïde antérieur en tête, avec le faisceau claviculaire du pectoral et le triceps. Debout, les érecteurs et les abdominaux tiennent le tronc contre la charge partie au-dessus de la tête. https://repwind.com/clips/military-press.mp4 7 yes https://repwind.com/exercices/dips-pectoraux monthly 0.7 https://repwind.com/clips/chest-dips.jpg Dips pectoraux Buste penché en avant, les dips deviennent un développé décliné au poids du corps : le faisceau sternal du pectoral mène, le triceps suit. Plus le buste se redresse, plus le triceps reprend la charge. https://repwind.com/clips/chest-dips.mp4 7 yes https://repwind.com/exercices/dips-sur-banc monthly 0.7 https://repwind.com/clips/bench-dips.jpg Dips sur banc Les dips sur banc chargent le triceps au poids du corps, épaule en extension derrière le tronc. La position est contraignante pour l'épaule antérieure, et c'est la limite du mouvement autant que son intérêt. https://repwind.com/clips/bench-dips.mp4 7 yes https://repwind.com/exercices/ecarte-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-fly.jpg Écarté aux haltères L'écarté isole l'adduction horizontale en retirant le triceps de l'équation. Il charge le pectoral là où le développé le charge mal : en position allongée, bras ouverts, quand le muscle est le plus étiré. https://repwind.com/clips/dumbbell-fly.mp4 7 yes https://repwind.com/exercices/elevation-laterale-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-lateral-raise.jpg Élévation latérale aux haltères L'élévation isole le deltoïde latéral, celui qui donne la largeur d'épaule et que les développés ne chargent qu'indirectement. Le supra-épineux lance les premiers degrés, le deltoïde prend ensuite. https://repwind.com/clips/dumbbell-lateral-raise.mp4 7 yes https://repwind.com/exercices/extension-a-la-poulie-corde monthly 0.7 https://repwind.com/clips/cable-pushdown.jpg Extension à la poulie, corde L'extension à la poulie isole le triceps coude au corps. La corde permet aux mains de s'écarter en fin de course, ce qui laisse le chef latéral finir en contraction complète là où une barre droite bloque. https://repwind.com/clips/cable-pushdown.mp4 7 yes https://repwind.com/exercices/extension-de-hanche-debout monthly 0.7 https://repwind.com/clips/standing-hip-extension.jpg Extension de hanche debout à la machine L'extension isole ce que le squat et la presse partagent : la hanche seule, genou presque fixe. Le grand fessier travaille sans que le quadriceps ni les érecteurs ne s'invitent. https://repwind.com/clips/standing-hip-extension.mp4 7 yes https://repwind.com/exercices/extension-de-poignet-a-la-barre monthly 0.7 https://repwind.com/clips/reverse-wrist-curl.jpg Extension de poignet à la barre Les extenseurs du poignet, sur le dessus de l'avant-bras — l'antagoniste direct des fléchisseurs. Ils sont presque toujours sous-travaillés, parce que aucun tirage ne les sollicite. https://repwind.com/clips/reverse-wrist-curl.mp4 7 yes https://repwind.com/exercices/extension-nuque-assis monthly 0.7 https://repwind.com/clips/overhead-triceps-extension.jpg Extension nuque assis aux haltères Bras au-dessus de la tête, le chef long du triceps est mis en étirement — c'est le seul des trois chefs qui croise l'épaule, et la seule position qui le charge vraiment allongé. https://repwind.com/clips/overhead-triceps-extension.mp4 7 yes https://repwind.com/exercices/fente-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-lunge.jpg Fente aux haltères La fente charge une jambe à la fois, hanche et genou ensemble, et ajoute une demande d'équilibre que les mouvements bilatéraux n'ont pas. Le fessier de la jambe avant mène ; les adducteurs stabilisent. https://repwind.com/clips/dumbbell-lunge.mp4 7 yes https://repwind.com/exercices/gainage-lateral monthly 0.7 https://repwind.com/clips/side-plank.jpg Gainage latéral Le gainage latéral charge le carré des lombes et les obliques en isométrie, contre la gravité qui fait tomber le bassin. C'est un travail d'anti-flexion latérale, pas un mouvement. https://repwind.com/clips/side-plank.mp4 7 yes https://repwind.com/exercices/haussement-a-la-machine monthly 0.7 https://repwind.com/clips/machine-shrug.jpg Haussement d'épaules à la machine La machine tient la charge sur un rail : la prise et l'équilibre cessent d'être le facteur limitant, et le trapèze peut travailler jusqu'à l'échec sans que les mains décident quand s'arrêter. https://repwind.com/clips/machine-shrug.mp4 7 yes https://repwind.com/exercices/haussement-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-shrug.jpg Haussement aux haltères Même fonction qu'à la barre, mais les charges pendent le long du corps plutôt que devant : la ligne de traction est plus proche de la verticale du trapèze, et chaque côté travaille seul. https://repwind.com/clips/dumbbell-shrug.mp4 7 yes https://repwind.com/exercices/haussement-d-epaules-a-la-barre monthly 0.7 https://repwind.com/clips/barbell-shrug.jpg Haussement d'épaules à la barre Le haussement charge le trapèze supérieur en élévation de l'omoplate. C'est l'un des rares muscles où la charge utilisable dépasse largement ce que l'amplitude laisse supposer : le trajet est court, la force est grande. https://repwind.com/clips/barbell-shrug.mp4 7 yes https://repwind.com/exercices monthly 0.9 https://repwind.com/exercices/landmine-180 monthly 0.7 https://repwind.com/clips/landmine-180.jpg Landmine 180 Le landmine 180 charge les obliques en rotation résistée, debout, avec les épaules et les hanches dans la chaîne. La barre décrit un arc : la résistance varie d'un bout à l'autre du trajet. https://repwind.com/clips/landmine-180.mp4 7 yes https://repwind.com/exercices/mollets-assis monthly 0.7 https://repwind.com/clips/seated-calf-raise.jpg Extension mollets assis Genou fléchi, le gastrocnémien est mis en berne et le soléaire reste seul à travailler. C'est le muscle profond du mollet, celui qui porte l'essentiel de la masse et que la version debout charge mal. https://repwind.com/clips/seated-calf-raise.mp4 7 yes https://repwind.com/exercices/mollets-debout-a-la-machine monthly 0.7 https://repwind.com/clips/standing-calf-raise.jpg Extension mollets debout à la machine Genou tendu, le gastrocnémien est en position de travail complète : il croise le genou, et c'est la seule position où il est réellement chargé. Le soléaire travaille dessous, quelle que soit la position. https://repwind.com/clips/standing-calf-raise.mp4 7 yes https://repwind.com/exercices/mollets-debout-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-standing-calf-raise.jpg Mollets debout aux haltères La même extension de cheville, sans machine. La charge est limitée par ce que la main tient, ce qui plafonne vite — mais l'amplitude, elle, ne dépend que de la marche sur laquelle on se place. https://repwind.com/clips/dumbbell-standing-calf-raise.mp4 7 yes https://repwind.com/exercices/oiseau-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-rear-delt-raise.jpg Oiseau aux haltères L'oiseau charge le deltoïde postérieur, avec les rhomboïdes et les trapèzes moyens. C'est le faisceau que presque tous les programmes sous-travaillent, parce que aucun développé ne le sollicite. https://repwind.com/clips/dumbbell-rear-delt-raise.mp4 7 yes https://repwind.com/exercices/presse-a-cuisses monthly 0.7 https://repwind.com/clips/leg-press.jpg Presse à cuisses, pieds serrés La presse charge la même chaîne que le squat sans demander au tronc de tenir la barre. Le placement des pieds règle le partage : hauts sur la plateforme, la hanche prend ; bas, le genou prend. https://repwind.com/clips/leg-press.mp4 7 yes https://repwind.com/exercices/releve-de-bassin-suspendu monthly 0.7 https://repwind.com/clips/hanging-leg-raise.jpg Relevé de bassin suspendu Suspendu, le relevé charge le grand droit dans sa partie basse, à condition que le bassin bascule réellement. Les fléchisseurs de hanche montent les jambes ; ce sont les abdominaux qui enroulent le bassin. https://repwind.com/clips/hanging-leg-raise.mp4 7 yes https://repwind.com/exercices/rowing-aux-halteres monthly 0.7 https://repwind.com/clips/dumbbell-bent-over-row.jpg Rowing aux haltères buste penché Le tirage horizontal, mais chaque bras porte sa charge. L'amplitude dépasse celle de la barre, qui bute contre le buste : l'haltère continue et le dorsal se contracte plus court. https://repwind.com/clips/dumbbell-bent-over-row.mp4 7 yes https://repwind.com/exercices/rowing-barre-buste-penche monthly 0.7 https://repwind.com/clips/barbell-bent-over-row.jpg Rowing barre buste penché Le rowing charge le dorsal en tirage horizontal, et avec lui les rhomboïdes, les trapèzes moyens et le deltoïde postérieur. Les érecteurs du rachis travaillent en isométrie pour tenir le buste — c'est souvent eux qui lâchent en premier. https://repwind.com/clips/barbell-bent-over-row.mp4 7 yes https://repwind.com/exercices/squat-a-la-barre monthly 0.7 https://repwind.com/clips/barbell-squat.jpg Squat à la barre Le squat charge simultanément quadriceps, fessiers et adducteurs, avec les érecteurs du rachis en isométrie. La profondeur décide du partage : plus on descend, plus la hanche — donc le fessier — prend par rapport au genou. https://repwind.com/clips/barbell-squat.mp4 7 yes https://repwind.com/exercices/tirage-arriere-a-la-poulie monthly 0.7 https://repwind.com/clips/cable-rear-delt-row.jpg Tirage arrière à la poulie, corde Le tirage haut à la corde charge le deltoïde postérieur et les rotateurs externes de l'épaule, coudes hauts. C'est le contrepoids direct du volume de poussée, qui tire l'épaule vers l'avant. https://repwind.com/clips/cable-rear-delt-row.mp4 7 yes https://repwind.com/exercices/tirage-vertical-a-la-poulie monthly 0.7 https://repwind.com/clips/lat-pulldown.jpg Tirage vertical à la poulie Même schéma que la traction — adduction d'épaule, dorsal en tête — mais la charge est réglable au kilo près. C'est ce qui en fait le point d'entrée quand la traction complète n'est pas encore accessible. https://repwind.com/clips/lat-pulldown.mp4 7 yes https://repwind.com/exercices/tractions monthly 0.7 https://repwind.com/clips/pull-ups.jpg Tractions La traction charge le grand dorsal en adduction et extension d'épaule, avec le biceps et le brachial en renfort. La prise change la part du biceps : en supination il prend beaucoup, en pronation il prend moins et le dorsal davantage. https://repwind.com/clips/pull-ups.mp4 7 yes https://repwind.com/ monthly 1.0 https://repwind.com/muscles/abdominaux monthly 0.7 https://repwind.com/muscles/avant-bras monthly 0.7 https://repwind.com/muscles/biceps monthly 0.7 https://repwind.com/muscles/dorsaux monthly 0.7 https://repwind.com/muscles/epaules monthly 0.7 https://repwind.com/muscles/fessiers monthly 0.7 https://repwind.com/muscles monthly 0.9 https://repwind.com/muscles/mollets monthly 0.7 https://repwind.com/muscles/pectoraux monthly 0.7 https://repwind.com/muscles/trapezes monthly 0.7 https://repwind.com/muscles/triceps monthly 0.7 https://repwind.com/privacy monthly 0.9 https://repwind.com/support monthly 0.9