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Übungen mit Geräten




Alle Übungen mit Geräten

Das Trainieren mit Geräten und anderen Hilfsmitteln kann eine schöne Abwechslung sein. Du brauchst aber keine teuren Geräte. Wenn du keine Hanteln hast, kannst du z. B. auch eine Wasserflasche benutzen.


Abductor Exercise with Resistance

Abductor Exercise with Resistance

Training for legs and buttocks with latex band

Backward Leg Lift with latex band

Backward Leg Lift with latex band

Using a latex band makes the Backward Leg Lift exercise a little more intense

Backwards Leg Lift with Medicine Ball

Backwards Leg Lift with Medicine Ball

It is like the Backward Leg Lift; however, with the addition of (medicine) balls, it is also coordinatively demanding

Ball Circles, one-legged

Ball Circles, one-legged

The circling of the medicine ball around the body requires your balance and coordination

Ball Crunch

Ball Crunch

With the help of a ball you can run through this modified version of the crunch

Bench press on the incline bench with barbell

Bench press on the incline bench with barbell

Using a barbell and an incline bench you can build your chest and triceps muscles

Bench Press with Dumbbells

Bench Press with Dumbbells

The Bench Press is a classic means of training the triceps and chest muscles

Bench Press with Latex Band, Sitting

Bench Press with Latex Band, Sitting

A good starting place for the bench press exercise with weights or firmer latex bands

Bench Press with Rotation

Bench Press with Rotation

As with the Bench Press with Dumbbells, but with an arm rotation

Bench Press, Narrow Grip with Barbell

Bench Press, Narrow Grip with Barbell

Bench Press with Barbell in narrow Triceps Grip

Bench Press, on Incline Bench with Dumbbells

Bench Press, on Incline Bench with Dumbbells

Bench press while sitting on the incline bench strengthens the chest and triceps muscles

Bench press, on incline bench with rotation

Bench press, on incline bench with rotation

BenchPpress on an Incline Bench and Arm Rotation

Bench Press, Wide Grip with Barbell

Bench Press, Wide Grip with Barbell

Classic bench press with a barbell on a wide grip

Bent Forward Rowing with Medicine Ball

Bent Forward Rowing with Medicine Ball

With the bent-forward rowing you can train your upper back muscles and shoulders

Biceps Band

Biceps Band

Strengthen your upper arm muscles using a latex band

Biceps Curls on Incline Bench

Biceps Curls on Incline Bench

Alternating biceps curls with dumbbells on the incline bench

biceps curls with Barbells

biceps curls with Barbells

Strengthening exercises for the biceps with a barbell

Biceps Curls, Seated, with Dumbbells

Biceps Curls, Seated, with Dumbbells

The "classic" biceps curl in sitting position

Biceps Curls, Standing, with Dumbbells

Biceps Curls, Standing, with Dumbbells

The "classic" biceps curl in standing position

Crunches on the Swiss Ball

Crunches on the Swiss Ball

Similar to a "classic" crunch but a great variation with the use of the Swiss Ball

Cuban Press

Cuban Press

The Cuban Press is an exercise that combines several individual exercises

Curl In, with Swiss Ball

Curl In, with Swiss Ball

The legs can be rolled under the body using the gym ball - a true full body workout

Deadlift

Deadlift

The deadlift is one of the absolute classics and a basic exercise for muscle mass and strength gains

Figure of Eight

Figure of Eight

Directing a medicine ball in Figure-of-eight movements around your legs

Flys on the Floor with Dumbbells

Flys on the Floor with Dumbbells

Flying arm movement on the ground

Flys on the Incline Bench

Flys on the Incline Bench

Using the incline bench with these Flys you can train other portions of your chest muscles

Flys, Lying on the Bench

Flys, Lying on the Bench

Using the bench you have here a greater range of motion than the Flys on the floor

Flys, Negative

Flys, Negative

As with the classic Flys but performed on a downwardly inclining bench

Forearm Curls in the Overhand Grip with Dumbbells

Forearm Curls in the Overhand Grip with Dumbbells

Strengthen the outside of your forearms

Forearm Curls in the Overhand Grip with Dumbbells

Forearm Curls in the Overhand Grip with Dumbbells

Strengthen the upper and outer side of the forearms with a barbell

Forearm Curls in the Underhand Grip with Dumbbells

Forearm Curls in the Underhand Grip with Dumbbells

The insides of your forearms can be trained and strengthened by this exercise

Forearm Curls in the Underhand Grip with Dumbbells

Forearm Curls in the Underhand Grip with Dumbbells

Strong with this exercise, the inside of your forearms

French Press

French Press

An effective exercise for the triceps in lying position

French Press with Barbell, Overhand

French Press with Barbell, Overhand

This exercise is also known as the "skull crusher" and is effective for training the triceps

Front Lift with Dumbbells

Front Lift with Dumbbells

With dumbbells you strengthen your shoulder muscles and upper back

Hammer curls on the incline bench

Hammer curls on the incline bench

Alternating Hammer Curls with dumbbells on the incline bench

Hammer Curls, Seated, with Dumbbells

Hammer Curls, Seated, with Dumbbells

Strengthening exercises for the upper arm muscles while sitting

Hammer Curls, Standing, with Dumbbells

Hammer Curls, Standing, with Dumbbells

With these Biceps Curls, you hold the dumbbells as if they were a "hammer" in your hand

Heel Lift, with Additional Weight

Heel Lift, with Additional Weight

Intense calf workout with additional weight

High Bridge on Swiss Ball

High Bridge on Swiss Ball

A demanding exercise on the exercise ball, which strengthens the whole body

Lateral Flexion of Torso

Lateral Flexion of Torso

The lateral flexion of torso exercise is good for the oblique abdominal muscles

Lateral Lift with Dumbbells, Long

Lateral Lift with Dumbbells, Long

A heavier version of "short" lateral raises with weights

Lateral Lift with Dumbbells, Short

Lateral Lift with Dumbbells, Short

Lateral Lift with Weights and Flexed Elbow Joint

Lateral Lift with Latex Band

Lateral Lift with Latex Band

Strengthen your shoulders with this exercise and a latex band

Lateral Lift, Augmented, Static

Lateral Lift, Augmented, Static

Intensive variant of lateral forearm support exercise

Leg Stretch with Swiss Ball

Leg Stretch with Swiss Ball

Coordinatively challenging and intense full body exercise with an exercise ball

Leg Stretch with Swiss Ball, one-legged

Leg Stretch with Swiss Ball, one-legged

For advanced users: a more intense version of the Leg Stretch with Swiss Ball exercise

Lunge Squat with Barbell

Lunge Squat with Barbell

Lunge Squats, or Lunges, are intensified by the use of the barbell

Lunge Squat, raised

Lunge Squat, raised

A high-intensity exercise for the front thigh and buttock muscles

Lunge with Rotation

Lunge with Rotation

The exercise is similar to the Lunge-Squat but with additional rotation of the upper body

Neck Presses

Neck Presses

Neck presses with a barbell while seated

Negative Bench Press with Barbell

Negative Bench Press with Barbell

Bench press with a barbell on a downward incline bench

Negative Bench Press with Dumbbells

Negative Bench Press with Dumbbells

Bench press with dumbbells on a downward incline bench

Negative Bench Press with Rotation

Negative Bench Press with Rotation

Bench press with an arm rotation on a downwardly inclined bench

Paddling

Paddling

Strengthening the upper arms and upper back

Pelvic Lift on Swiss Ball

Pelvic Lift on Swiss Ball

An intensive variant of the pelvic lift exercise with the use of the versatile Swiss Ball

Pelvic Lift with outstretched leg on Swiss Ball

Pelvic Lift with outstretched leg on Swiss Ball

A variant of the pelvic lift exercise with the use of the Swiss Ball

Pendulum Swing

Pendulum Swing

A complex but effective exercise for the whole body

Pull-over on Swiss ball

Pull-over on Swiss ball

Pull-overs on the Swiss ball are especially good for giving your chest muscles a workout and broadening your chest.

Punches, with Dumbbells

Punches, with Dumbbells

The Punches with Dumbbells exercise actually resembles the "swings" taken by boxers

Pushups on Medicine Ball

Pushups on Medicine Ball

Coordinatively demanding variant of the classic pushup

Pushups, Raised

Pushups, Raised

A very intense version of the pushup

Rear hamstring stretch, standing

Rear hamstring stretch, standing

With this variant, you stretch your hamstrings in the standing position

Reverse Flys on Incline Bench

Reverse Flys on Incline Bench

One of the most effective exercises for the upper back and rear shoulder muscles

Reverse Flys on the floor with dumbbells

Reverse Flys on the floor with dumbbells

Intense variation of Reverse Flys without weights

Reverse Flys, Bent Forward with Dumbbells

Reverse Flys, Bent Forward with Dumbbells

An intense workout for your shoulders and upper back

Rowing with Latex Band

Rowing with Latex Band

A great exercise that you can perform almost anywhere using a latex band

Rowing, Bent Forward with Dumbbells

Rowing, Bent Forward with Dumbbells

The bent forward rowing exercise is a challenging and very effective exercise

Rowing, Standing with Barbell held in a Narrow Grip

Rowing, Standing with Barbell held in a Narrow Grip

Toning for the upper back, shoulders and neck muscles

Torso Rotation with Latex Band

Torso Rotation with Latex Band

With the help of a latex band you can use this exercise to target the training of your abdominal muscles

Shoulder Press with Barbell

Shoulder Press with Barbell

The shoulder press exercise with a barbell in front of the head is also known as the Military Press

Shoulder Press, in Sitting Position

Shoulder Press, in Sitting Position

An intensive strengthening exercises for the shoulders using dumbbells

Shoulder Turn with Dumbbells

Shoulder Turn with Dumbbells

Training for the shoulder blade fixators

Shoulder Turn with Latex Band

Shoulder Turn with Latex Band

From a sitting position turn your forearms outwards

Shrugs with Dumbbells

Shrugs with Dumbbells

Shrugs are easy to learn and a very effective exercise for the training of the neck muscles

Sideways Lunges

Sideways Lunges

Effective leg workout with side lunges

Squat with Barbell

Squat with Barbell

With the additional weight of the barbell you can significantly intensify the Squat exercise

Squat, Static, Leaning

Squat, Static, Leaning

A good introduction to squat exercises and moreover very intense

Stabilising Pushup

Stabilising Pushup

With one hand on a medicine ball you raise the challenge of the pushup

Stabilising Pushup, one-legged

Stabilising Pushup, one-legged

Challenging variation on the pushup with the use of a medicine ball

Stretching the chest muscles, standing

Stretching the chest muscles, standing

In this exercise as you stretch the chest muscles that are prone to shortening

Torso Rotation on Swiss ball

Torso Rotation on Swiss ball

This exercise is also known as the "Torso Twist" and used to train the entire core muscles

Triceps Dips

Triceps Dips

Tricep Dips are very effective for training the rear arm muscles

Triceps with Latex Band

Triceps with Latex Band

Train your rear upper arm muscles with the latex band

Triceps, lying

Triceps, lying

You can use this exercise lying on a bench with a barbell to intensely train your triceps

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