A fly (or flye) is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flyes are used to work the muscles of the upper body. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the military press and bench press for the shoulder and chest respectively).

Leg Curls аре used as a basic exercise for the back of your thighs. They can serve for mass and for shaping. Doing a great job for beginners and advanced. It is mandatory to include them in training, regardless of your level of development.

Leg Extensions are excellent exercise for the quadriceps femoral muscle. They may also be used to gain mass and shape it. Unlike other exercises for the thighs, Leg Extensions have movement only in the knee joints.

That is why they do not strain tensor of the seat or thighs, and focus only on the bottom of the quadriceps. It is advisable to include them in training, regardless of their level of development. Place them in last place in their thighs workout after the main exercise for them.

You can do it on:

1. On a machine - machines with reels dead-eye is actually specially adapted for the Leg Extensions. This is definitely the better machine for the exercise. It provides constant tension in the quadriceps.

2. On machine (bench) - the machine without pulley actually represents a special plug-in that is installed in the bottom of the bench. This machine ensures good load only in the end of the exercise. In its initial phase load is minimal. Moreover, this machine allows you to use the momentum of the legs, which reduces the load on muscles.

Lateral raises

Dumbbell Reverse Wrist Curl

Calf raises

Knee raises

Shrugs

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.