Flexion exercises
Flexion exercises in the Fitness Coach catalogue: 96 exercises. Mostly for: Biceps, Forearms, Legs.
Abs · Beginner
Bent-Leg Raised Crunch (Hands Behind Head)
A bodyweight abdominal exercise with the bent legs held above the floor and the hands behind the head. It develops controlled trunk flexion through a short upper-body curl, unlike a full rise to sitting or a knee-tucking repetition.
Abs · Intermediate
Hanging Knees to Elbows (Continuous)
A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.
Biceps · Beginner
Dumbbell Curl with Supination
A standing biceps exercise that combines simultaneous elbow flexion with an outward rotation of the forearms. The dumbbells begin in a neutral grip and turn into a palms-up position during the lift, distinguishing this variation from a fixed-grip curl.
Legs · Beginner
Ring Leg Curl
A suspended hamstring curl using gymnastic rings. The moving rings add instability, so the exercise trains hamstrings and glutes together with hip and trunk control.
Biceps · Intermediate
Cable Preacher Curl
An isolation biceps exercise using a cable machine and preacher bench. The supported upper arms and cable resistance keep the focus on elbow flexion and the biceps.
Biceps · Intermediate
Rope Cable Hammer Curl
An isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It utilizes a rope attachment on a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Shoulders · Intermediate
Cable Y Raise
A shoulder and upper-back exercise that raises the arms along a Y-shaped path against cable resistance. It emphasizes the lower trapezius, rear shoulders, and scapular control.
Biceps · Intermediate
Barbell Wall Curl
An isolation exercise targeting the biceps brachii. By performing the curl against a wall, it minimizes body momentum and focuses on strict form, enhancing muscle engagement and growth.
Legs · Beginner
Dumbbell Lying Leg Curl
An isolation hamstring exercise performed face down on a bench with a dumbbell held between the feet. It targets knee-flexion strength in the back of the thigh.
Biceps · Intermediate
Dumbbell Seated Alternate Hammer Curl
An isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles.
Biceps · Intermediate
One-Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii.
Legs · Intermediate
Jefferson Curl
A mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
Shoulders · Beginner
Dumbbell Alternate Front Raise
An isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
Forearms · Beginner
Barbell Wrist Curl
An isolation forearm exercise that targets the wrist flexors with a barbell. It develops wrist-flexion strength and complements reverse wrist curls for balanced forearm work.
Biceps · Intermediate
Seated Incline Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.
Legs · Beginner
Swiss Ball Leg Curl
An effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
Forearms · Beginner
Seated Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Biceps · Intermediate
Alternate Dumbbell Hammer Curl
A strength training exercise targeting the biceps and forearms. It involves lifting dumbbells in a neutral grip, alternating arms, which helps in developing arm size and strength while also engaging the brachialis and brachioradialis muscles.
Forearms · Beginner
Cable Wrist Curl
An isolation exercise targeting the forearm flexors. It involves using a cable machine to perform wrist curls, which helps in building strength and endurance in the forearms. This exercise is beneficial for improving grip strength and overall arm stability.
Biceps · Intermediate
Dumbbell Concentration Curl
A seated biceps isolation exercise performed with one arm supported against the inner thigh. The support minimizes body movement and concentrates the load on the biceps.
Biceps · Intermediate
Preacher Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm.
Forearms · Intermediate
Dumbbell Biceps Reverse Curl
An exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout.
Legs · Intermediate
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
