Best strength exercises for home: Fitness and strength training

The great advantage of a strength station is that you can perform a huge variety of exercises with one device. This allows you to do a full-body workout with a single piece of equipment. Curious about all the exercises you can do with a strength station? Then read this blog.

Five exercises for muscle growth

#1. Lat Pulldowns - back muscles

The lat pulldown is an essential strength exercise for strengthening the latissimus dorsi, but also activates the biceps and shoulders.

• Grip the lat bar as wide as possible with your thumbs pointing outwards;
• Sit on the seat with your back straight and look forward;
• Pull the lat bar down to your chest, without it touching your chest.
• Hold the lat bar at your chest for a moment, then slowly return it.

#2. Cable Upright Rows - shoulder muscles

The upright row primarily trains the shoulders (deltoids) and trapezius.

• Grip the bar with your thumbs pointing inwards.
• Hold the bar in front of your thighs as the starting position.
• Pull the bar up to your chin and hold it for 2 seconds.
• Slowly lower the bar back to the starting position.

#3. Preacher Curls - biceps

The preacher curl provides maximum isolation of the biceps without compensating with other muscle groups.

• Grip the bar shoulder-width apart with your thumbs pointing outwards
• Pull the bar towards you up to your chin
• Slowly lower the bar back to the starting position

#4. Leg kick back - glutes

The leg kickback is ideal for strengthening and shaping your glutes.

• Place the band around your ankle
• Bring your ankle up until your heel touches your glutes
• Hold this for two seconds and slowly return your ankle to the starting position. Keep your knees together during the exercise.

#5. Leg extension - thigh muscles

With the leg extension, the focus is entirely on your thighs (quadriceps).

• Adjust the foot pad so that you push the weight away with your shins
• Lift the weight by extending your legs
• Hold the weight for two seconds
• Slowly lower the weight back to the starting position

Starting with strength training? Build it up slowly

Do you want to start strength training at home? Then it's important not to rush into it. Many beginners want quick results and start too explosively. That increases the risk of injury.

• First, learn the correct technique; quality over quantity.
• Start with a light weight and perform each repetition slowly and controlled.
• Focus on muscle feel: do you really feel the right muscle group working?
• Build up the volume slowly. 2 to 3 sets per exercise is sufficient at the beginning. Listen carefully to your body.

Home strength exercises to get stronger? Fitwinkel helps you get started

With the right exercises and a well-equipped strength station, you can achieve impressive results at home. Are you looking for a strength station that fits your goals and space? Check out our range, or contact one of our experts.