Symmetry

Exercise library

The exercises people train most in Symmetry, with step-by-step technique, the muscles they work and alternatives for when the machine is taken.

Chest6

Pec deck (machine): movement demonstrationPec deck (machine)Chest · Gym machineIncline dumbbell bench press: movement demonstrationIncline dumbbell bench pressChest · Dumbbells, Incline benchFlat bench press (barbell): movement demonstrationFlat bench press (barbell)Chest · Barbell, Flat benchChest press machine: movement demonstrationChest press machineChest · Gym machineStandard push-ups: movement demonstrationStandard push-upsChest · No equipmentIncline bench press (barbell): movement demonstrationIncline bench press (barbell)Chest · Barbell, Incline bench

Shoulders5

Lateral raises (dumbbell): movement demonstrationLateral raises (dumbbell)Shoulders · DumbbellsSingle-arm lateral raises on low pulley (cable): movement demonstrationSingle-arm lateral raises on low pulley (cable)Shoulders · Cable pulleySeated shoulder press (dumbbell): movement demonstrationSeated shoulder press (dumbbell)Shoulders · DumbbellsShoulder press (machine): movement demonstrationShoulder press (machine)Shoulders · Gym machineReverse pec deck fly: movement demonstrationReverse pec deck flyShoulders · Gym machine

Upper back2

T-bar row (machine): movement demonstrationT-bar row (machine)Upper back · Gym machineSeated cable row: movement demonstrationSeated cable rowUpper back · Cable row

Lats2

Lat pulldown (pronated grip): movement demonstrationLat pulldown (pronated grip)Lats · Gym machinePull-ups (pronated grip): movement demonstrationPull-ups (pronated grip)Lats · Pull-up bar

Biceps4

Preacher curl (machine): movement demonstrationPreacher curl (machine)Biceps · Gym machineBilateral hammer curl (dumbbell): movement demonstrationBilateral hammer curl (dumbbell)Biceps · DumbbellsIncline dumbbell curl supinated grip: movement demonstrationIncline dumbbell curl supinated gripBiceps · Dumbbells, Incline benchEZ bar curl: movement demonstrationEZ bar curlBiceps · EZ bar

Triceps3

Tricep extension (rope): movement demonstrationTricep extension (rope)Triceps · Cable pulley, Rope attachmentRope tricep pushdown: movement demonstrationRope tricep pushdownTriceps · Cable pulley, Rope attachmentV-bar triceps pushdown: movement demonstrationV-bar triceps pushdownTriceps · Cable pulley

Quadriceps4

Leg extension: movement demonstrationLeg extensionQuadriceps · Gym machine45-degree leg press (machine): movement demonstration45-degree leg press (machine)Quadriceps · Leg pressHack squat: movement demonstrationHack squatQuadriceps · Gym machineHigh bar squat: movement demonstrationHigh bar squatQuadriceps · Barbell, Squat rack

Hamstrings2

Lying leg curl (machine): movement demonstrationLying leg curl (machine)Hamstrings · Gym machineSeated leg curl: movement demonstrationSeated leg curlHamstrings · Gym machine

Adductors1

Hip adduction (machine): movement demonstrationHip adduction (machine)Adductors · Gym machine

Abductors1

Hip abduction (machine): movement demonstrationHip abduction (machine)Abductors · Gym machine

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