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Learn more about proper exercise execution, training rhythm, recovery, and much more at the Training Campus. Let yourself be inspired and motivated by other athletes. With us, you train efficiently and smart!
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Your training campus
+100 exercises
Discover helpful information and tips for all exercises on your EISENHORN power station.
Insights
Empower yourself with expert knowledge, helpful tips, and testimonials from other EISENHORN athletes.
Home Gym
Train right at home – incredibly efficient strength training.
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MIKE5 training concept
There is more to life than training, but training brings more to your life. Plan 5 minutes of strength training every day and achieve more than ever before.
Expert knowledge
Discover in-depth knowledge & tips on strength training, getting started with the EISENHORN power station, and our product design. Learn how to get the most out of your EISENHORN - straight from experts and athletes.
Between diapers and the stage - Thanks to EISENHORN, I stay in shape
Between stage, family, and training: This is how singer Luca Hänni integrates EISENHORN into his everyday life and keeps himself physically and mentally fit.
TRIM-FIT & EISENHORN Power Stations
Why a world champion chooses Swiss quality and functional design for her studio concept.
SWISS DESIGN - Innovative Technology. Durable Craftsmanship.
A look behind the scenes: This is why our device meets the highest requirements for functionality and quality.
Safe start: This is how you assemble your strenght station securely and firmly
Tips and tricks for an easy, safe, and durable assembly of your EISENHORN strenght station in your home.
Power Upgrade for Your Home Gym: Manuel Guyer & the EISENHORN DS
From skeptic to convinced EISENHORN DS user: The DS model offers new strength and coordination challenges – flexible, space-saving, and high-performance.
Power and Precision: The Home Gym for Gymnasts & Vaulting Athletes
How the EISENHORN strength station is revolutionizing the training world of gymnast and vaulting athlete Samira Garius – with space-saving versatility, functional challenges, and targeted core training.
My Return to an Active Lifestyle
Discover how Petra Studer successfully returned to strength training with the EISENHORN fitness station – and is now fitter than ever.
My Home Workout as a Natural Bodybuilder
Discover how Manuel Guyer – personal trainer and Mr. Universe in Natural Bodybuilding – integrates the EISENHORN into his training and why this strength station sets new standards for him in terms of efficiency and versatility.
Flexible Bar – More Efficiency. Better Training.
Discover how the flexible bar optimizes biomechanics, joint health, and training efficiency.
Fitness That Inspires – My Home Workout with My Family
How a home-gym system motivates James Wood – and even gets his daughter involved.
The Invisible Weight
Discover why the true effect of training does not depend on the visible weight, but on the internal resistance of your muscles.
Active and Fit Mom – Is It Possible?
How Carmen Filisdorf, mother of two, pursues her fitness goals with little time but lots of motivation.
Annik Kälin: Reaching the World’s Top with EISENHORN – A Spectacular Comeback
The Swiss heptathlon hopeful talks about her road to recovery after injuries and how EISENHORN has revolutionized her training.
Minimal space, maximum performance
See how little space you actually need for your EISENHORN home gym – and how versatile your training can be with it.
Training knows no limits - not even in a wheelchair
Heinz Frei, 15-time Paralympic gold medalist, on his training with the EISENHORN strenght station and the strength to keep going.
Business, Family, Fitness – Smart Routines for More Energy Every Day
Markus Diekmann, CEO of Rose Bikes and digital expert, reveals how the EISENHORN strength station helps him stay fit and perform at his best despite a busy schedule.
How the EISENHORN strenght station enriches my life
Actress Valentina Pahde talks about her home workout, her motivation, and why the EISENHORN is more than just a fitness device for her.
Variable weight - More training stimulus. More effect.
Feel your training weight with every movement - without weight plates.
Back in Top Form - The Recovery Story of a Champion
Discover how a former heavyweight European champion found new strength with the EISENHORN strenght station after a crisis.
World-class training anytime – Dominique Aegerter talks about his home gym
How the double Supersport World Champion and MotoE World Cup winner optimizes his home training – balancing life as a racer and recovery.
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 "EISENHORN S Black Edition")
Discover the EISENHORN.
- Effective full-body workout
- Time-saving & versatile
- Aesthetic design
Strength exercises for home
With more than 100 exercises, you can target train your entire body. Choose your exercise conveniently by muscle group or discover new training ideas in the complete exercise overview.
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Shoulder press in front of the head
The overhead press or military press specifically targets the shoulder muscles and is an essential part of your upper body workout.
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Lat pulldown to the neck
With this exercise, you can specifically train and strengthen the upper back.
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Chest lat pulldown
Targeted back strength - intense activation of latissimus, biceps, and shoulder blade muscles.
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Chest press standing
Strengthen your chest and triceps muscles with maximum core stability - for functional strength in the entire upper body.
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Standing bicep curls
Efficient upper arm training - target your biceps specifically.
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Rowing upright with a tight grip
Powerful and controlled - the tight grip promotes a powerful lift up to the level of the collarbone with a focus on the shoulders and neck.
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Rudder pull sideways standing
The lateral rowing motion specifically activates the latissimus dorsi and biceps. It is efficient, joint-friendly, and perfect for maintaining a stable posture.
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Triceps exercise with Handle bar
Strengthen your triceps specifically and ensure that your arms become more defined, stable, and powerful.
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Hanging Leg Raise
With hanging leg raises, you strengthen powerfully your deep core muscles as well as the hip flexors - a particularly effective exercise for a stable core and a strong hip area.
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Recrunch with grip tape
With this exercise, you specifically train your abdominal muscles: You work against the resistance in a controlled manner and actively roll in your upper body - ideal for a clean and focused core stimulus.
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Kneeling tricep exercise with grip tape
With this exercise, you can effectively, controlled, and precisely strengthen your triceps.
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Torso rotation
By rotating the torso, you strengthen the oblique and deep abdominal muscles - ideal for making your core stable and powerful while simultaneously optimizing your posture.
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Abdominal exercise crunches
With crunches, you specifically train your abdominal muscles in a gentle and effective way.
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Deadlift with handlebar
With the deadlift, you strengthen your entire body, especially your legs and back, in a functional and powerful way.
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Lunges
Lunges are a powerful and functional exercise that precisely strengthens your leg and glute muscles, promotes core stability, and improves your posture.
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One-legged squat with release
With the one-legged squat, you specifically strengthen leg and glute muscles.
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Single leg leg press
This one-legged leg press specifically strengthens your thigh and glute muscles. Perfect for balancing muscular differences and developing strength on one leg.
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Single leg backward leg press
With this one-legged reverse leg press, you strengthen your glutes and leg muscles.
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Standing calf raises (calf raises)
With standing calf raises, you specifically strengthen your lower legs.
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Lying leg curl
With the lying leg curls, you train your rear thigh muscles specifically and gently.
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Hack squat (Hack Squats)
Target your thighs and buttocks specifically with this effective variation of the squat.
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Hanging leg raise with straight legs
Strengthen your abs effectively with this challenging exercise - your forearms will also be trained at the same time.
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Lateral hip raise
Strengthen your obliques and glutes with a stable side plank hip raise variation.
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Progressive deadlift with grip tape
Strengthen your back, legs, and glutes with a technically challenging variation of deadlifts.
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Bench Press (Chest Press)
Train your chest and triceps muscles with this classic pressing movement.
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Leg press
Strengthen your legs and glutes with this intense full-body pressing movement.
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Front squats
Strengthen your leg, glute, and back muscles with a controlled squat variation.
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Adduction with grip tape
Add variety to your leg workout and shape your inner thighs with this effective adduction exercise.
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Rowing bent forward with underhand grip
Immerse yourself deeply in your back training by consciously and controlledly bringing the bar to your hips - a powerful movement that gives you noticeable stability and pulling power.
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Chest pull-up (pull up)
With pull-ups, you train your back intensively and at the same time strengthen your arms. By pulling up to your chest, you focus particularly on the latissimus and biceps muscles.
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One-legged squat on the horn
Target the supporting leg - especially your thighs and buttocks - with this intense single-leg squat that challenges stability and balance at the same time.
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Rowing sideways with one arm
Aim with this one-arm pulling movement directly at your back, especially targeting the latissimus muscles.
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Lateral chest press
Activate your chest muscles and triceps specifically with a lateral press.
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Internal rotation with Cable Pulley
With this controlled internal rotation exercise, you specifically strengthen your rotator cuff, especially the subscapularis muscle, and improve the stability of your shoulder joint.
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Hip Thrust
The hip thrust raises your hips up until your upper body and thighs form a straight line - a great exercise for firm and strong glutes.
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External rotation with Cable Pulley
Strengthen your shoulders specifically: With external rotation, you train the rotator cuff and promote the stability of your shoulder joint.
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Rowing bent forward with overhand grip
With this exercise, you train the upper and middle back muscles as well as the rear shoulders.
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Lateral internal rotation with grip tape
With this exercise, you train the rotator cuff and promote the stability of your shoulder joint.
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Lateral external rotation with grip tape
With this external rotation, you specifically train the lateral and posterior parts of the rotator cuff while your shoulder joint is guided in a controlled manner.
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Lying pelvic lift
Activate your back and buttocks specifically: During the lying hip lift, lift your pelvis until your upper body and thighs form a straight line.
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Upright rowing with a wide grip
When performing upright rows with a wide grip, you train the lateral and rear shoulder muscles as well as the upper trapezius muscle.
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Triceps exercise with grip tape
Train your triceps specifically: With this exercise, you strengthen the back of your upper arms and promote the stability of your elbow joints.
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Shoulder press behind the head
When doing behind-the-neck shoulder press, you train the rear and side parts of the shoulder muscles as well as the upper trapezius muscle.
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Push-ups with one leg in the grip band
In this exercise, you perform push-ups while one leg is hooked in a resistance band, which requires additional stability and body tension.
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Single leg deadlift one arm
Activate your hamstrings and glutes specifically with the one-legged deadlift.
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Sumo deadlifts with Handle bar
When performing sumo deadlifts with a handlebar, you train the muscles of the back of the thighs and the buttocks, while simultaneously strengthening your core stability.
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Romanian Deadlift
With Romanian deadlifts, you specifically train the hamstrings and glutes.
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Plank to pike
With this exercise, you perform a controlled transition from the forearm plank position to the pike position, which promotes your core stability and flexibility.
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Lunges with grip tape
In this exercise, you perform controlled lunges, which strengthen your leg muscles and improve your balance.
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Calf raises seated
Focus on your lower legs: With this exercise, you specifically train the calf muscles while remaining stable in a seated position.
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Forearm curls with overhand grip
In this exercise, you perform controlled movements to promote your grip strength and forearm muscles.
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Forearm curls behind the back
In this exercise, you hold the handlebar behind your back and specifically activate the wrist and forearm muscles.
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Negative bench press with raised legs
By lifting your legs during this exercise, you train your chest more intensively, while also stabilizing your abs and triceps.
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Weighted dips
Increase your triceps strength: By adding extra weight, you intensify the dips training and promote muscle growth in the chest and triceps.
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Hanging leg raises with bent legs
In this exercise, you perform controlled leg movements to strengthen your abdominal muscles and promote core stability.
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Triceps exercise with grip band
Strengthen your upper arms and improve the stability of your elbows while intensively training your triceps with controlled movements.
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Sitting shin lift
With controlled movements, you lift your toes and strengthen your shin muscles.
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Single-leg squats sideways
In this exercise, you perform controlled lateral lunges to specifically strengthen the leg muscles and promote stability.
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Crunches with grip tape
With this exercise, you perform controlled crunches to strengthen your core muscles and stabilize the midsection of your body.
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Butterfly
With controlled movements, you bring your arms together in front of your chest, thus specifically strengthening your upper body.
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Dips with grip tape
With this exercise, you perform controlled dips to strengthen the upper body muscles and promote stability.
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Lateral abdominal crunches
With this exercise, you perform controlled side crunches to strengthen your oblique abdominal muscles.
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Recrunch with grip tape
With the Recrunch, you specifically train your abdominal muscles by performing controlled movements that promote core stability and strengthen the midsection.
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Triceps exercise with grip tape
With this exercise, you specifically train your triceps by performing controlled movements that strengthen the upper arms and promote core stability.
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Overhead lunges
With overhead lunges, you specifically train your leg muscles.
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Triceps exercise with handle bar kneeling
In a kneeling position, you can activate your upper arms specifically and train your stability in the core at the same time.
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Back neck lift
By lifting your neck backwards, you specifically strengthen your neck muscles.
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Rowing with one arm
With the one-arm row, you specifically strengthen your back, especially the latissimus, and at the same time promote your core stability.
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Biceps curls with body weight
Use your own body weight to train your biceps. This exercise not only strengthens your upper arms but also promotes overall stability and control of your body.
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Lunges to the front (front lunges)
This dynamic exercise specifically strengthens the front of the thighs and the gluteal muscles.
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Back shoulder raise
With this exercise, you specifically strengthen the rear shoulders and upper back.
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Shoulder press sitting behind the head
By performing this exercise in a seated position, stability is increased as you press the handlebar controlled behind your head - ideal for a focused shoulder workout.
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Deep dips with grip tape
Challenge your triceps and chest muscles specifically while controlling the depth of the movement.
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Hammer curls
This exercise's special grip technique intensely engages the bicep muscle while also strengthening grip strength.
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Hanging row pull with bent legs
This exercise specifically targets the upper back and biceps, while the bent leg position promotes core stability.
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Shoulder press behind the head with grip tape
This exercise specifically strengthens the muscles of the back and sides of the shoulders.
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Lunges with Handle bar
With this exercise, you train your thighs, buttocks, and core. The handlebar allows for a stable posture and promotes balance.
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Push ups with grip tape
With this exercise, you specifically strengthen your chest, shoulder, and arm muscles.
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Triceps press
The controlled execution of this exercise effectively engages the triceps muscles.
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Mountain climbers
This dynamic exercise combines strength, endurance, and coordination. It activates almost all muscle groups, especially the core, shoulders, and thighs.
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Shoulder press sitting
Strengthen your shoulders specifically while your core relaxes on the bench.
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Lateral trunk bends
Strengthen your lateral core muscles specifically with controlled side bends.
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One-arm bicep curls
Strengthen your biceps specifically - unilaterally, isolated, and focusing on clean technique.
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Rowing with grip tape
Strengthen your back with controlled pull - the grip band gives you a secure hold and focuses the movement on the latissimus and biceps.
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Bench press in bridge position
In the bridge position, you strengthen your glutes, core, and upper body simultaneously.
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Triceps exercise with grip band one-armed
Isolate your triceps specifically with this controlled movement.
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Leg curl with grip tape
With this exercise, you strengthen your hamstrings and at the same time promote stability in the core.
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Plank Jacks
Combine the stability of planks with the dynamism of jumping jacks.
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Front shoulder raise
With this exercise, you specifically train the shoulders and the neck by pulling the shoulders up and back at the same time.
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Tricep exercise with handle bar underhand grip
Target your triceps specifically: With this exercise, you effectively train the back of your arms by pushing the handlebar down in an underhand grip.
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Triceps exercise with grip band one-armed
With this exercise, you effectively train the back of your arms.
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Calf raise standing eccentric
Use the eccentric phase of calf raises to specifically strengthen the calf muscles.
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Forearm plank with grip tape
Activate your entire core: With this exercise, you effectively train your abdominal and back muscles by stabilizing yourself in the forearm plank position.
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Tricep exercise with Handle bar Kneeling underhand grip
In a kneeling position, you can train the triceps in isolation and perform the movement in a controlled manner.
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Lat pulldown with grip tape
Use the handle strap for a controlled pull that effectively activates your back muscles.
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Single leg deadlift
This challenging exercise not only strengthens the muscles of the back of the thighs and buttocks, but also promotes your stability and coordination.
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Biceps curls with grip band
Use the grip band for controlled bicep curls that target and strengthen your arm flexors.
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Overhead squats
With this exercise, you mainly train your thigh and glute muscles, while your core and shoulders actively maintain stability.
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Shoulder press sitting with feet raised
This exercise not only targets your shoulders specifically, but also challenges your entire core.
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Shoulder press with close grip
With each repetition, you challenge not only your shoulders and triceps, but also stabilize your entire core.
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Lunges with step
With this powerful lunge, you activate mainly your leg and glute muscles.
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Running step with grip straps
With each movement, you pull your heels towards your buttocks, additionally training your deep core muscles and activating your glutes specifically.
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Push-ups with grip straps and handlebar
This push-up variation not only challenges your chest and triceps, but also activates your core.
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Biceps curls with hanldebar and cable pulley
This exercise targets your biceps directly and strengthens your arms for more power in everyday life and during workouts.
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One-arm bicep curls on the Cable Pulley
This exercise isolates your upper arm and specifically strengthens the biceps.
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Side lift on Cable Pulley
This exercise specifically targets the lateral deltoid muscles and improves shoulder definition.
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Flyes one-armed on Cable Pulley
This exercise specifically isolates the chest muscle and improves the definition of your chest muscles.
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One-arm tricep press
The one-arm tricep extension isolates and targets the triceps, strengthening your upper arms for more power and definition.
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Torso rotation on the cable pulley
Target the side abdominal muscles specifically and improve core stability.
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Shoulder press with close grip seated
This exercise specifically strengthens the shoulders and triceps while also promoting core stability.
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Lat pulldown sitting on the neck
Feel how your latissimus and trapezius are working: This exercise specifically strengthens the upper back and promotes the V-shape.
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Crossover Crunch on Cable Pulley
The crossover crunch not only strengthens your obliques, but also helps improve your posture.
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Russian Twist on Cable Pulley
Feel the work in your oblique abdominal muscles as your core stabilizes each movement cleanly.
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Lateral crunches on the Cable Pulley
This exercise specifically strengthens the side abdominal muscles and promotes core stability.
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Lat pulldown seated to chest
Feel how your latissimus is working while you perform the movement sitting down and without momentum.
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Facepulls on Cable Pulley
This exercise specifically strengthens the muscles in the back of the shoulders and promotes an upright posture.
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One-armed lat pulldown on Cable Pulley
This exercise isolates the latissimus dorsi muscle, strengthens the back muscles, and supports an upright posture.
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Standing rowing on Cable Pulley
This exercise shapes your upper back, strengthens the pulling muscles, and improves posture.
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Standing rowing with underhand grip on Cable Pulley
This exercise specifically strengthens the back muscles and promotes an upright posture.
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Single-arm rowing with overhand grip on Cable Pulley
Feel how your latissimus, trapezius muscle, and rear shoulders are working.
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Rowing in lunge position on Cable Pulley
Rowing in a lunge position strengthens the back muscles and promotes an upright posture.
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Standing rowing pull
This exercise strengthens your back muscles.
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Kickbacks on Cable Pulley
This exercise specifically strengthens your gluteus maximus and contributes to a firm buttock muscles.
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Abduction on Cable Pulley
Feel how your hip abductors are working: This exercise strengthens the lateral hip muscles and contributes to a stable hip.
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Adduction on Cable Pulley
Feel how your inner thighs are working: This exercise strengthens the adductors and contributes to a stable hip.
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Leg stretcher on Cable Pulley
The leg extension on the cable machine strengthens the thigh muscle (quadriceps) and contributes to improved leg muscles.
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Tricep press on Cable Pulley
This exercise specifically strengthens the triceps muscle and contributes to defined arms.
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Overhead tricep press on Cable Pulley
The overhead tricep extension specifically strengthens the triceps and contributes to defined upper arms.
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Shoulder press in front of the head
This exercise specifically strengthens your shoulders and triceps through controlled pressure.
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Rowing bent forward with Handle bar
A targeted back training with the pull-up bar.
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Front squats
Get your legs in top shape: This exercise strengthens your thighs, buttocks, and your core stability.
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Squats
With this exercise, you specifically strengthen your leg muscles and improve your posture.
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Deadlift
Deadlifts activate and strengthen the posterior chain: glutes, hamstrings, back, core, and grip strength benefit greatly.
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Romanian Deadlift
This deadlift variation strengthens the muscles in the back of the thighs and the buttocks, while also improving your hip mobility.
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Lat pulldown with handle on the horn
The lat pulldown with a horn grip specifically strengthens the back muscles and promotes an upright posture.
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Alternating lat pulldown with grip on the horn
Targeted training for your upper back: The alternating lat pulldown with a horn grip specifically strengthens the back muscles.
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Chest lat pulldown with Handle bar
Strengthen your latissimus and improve your posture with this effective exercise.
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Pectorals standing with Handle bar
Train your chest muscles effectively with the standing chest press using the handlebar.
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Shoulder press on the horn alternating
Train your shoulders with the alternating shoulder press on the dumbbell.
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Rowing bent forward with grip on the horn
Strengthen your back with the bent-over row on the bar. This exercise specifically targets the back muscles and promotes stability in the upper body.
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Bent forward rowing with grip on the horn alternating
Strengthen your back with alternating bent-over rows on the cable machine.
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Explosive chest press on the horn alternating
Increase your chest strength with explosive chest presses on the bar.
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Dips
Focus on dips to specifically strengthen your chest and triceps.
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Deadlifts with handle on the horn
Strengthen your back, legs, and buttocks with this effective basic exercise.
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Romanian deadlift with grip on the horn
Strengthen your back, hamstrings, and glutes with this variation of deadlifts.
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Alternating dips standing
Train your triceps and chest muscles with this functional exercise.
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Farmer's walk
The Farmer's Walk is a functional full-body exercise that promotes grip strength, stability, and endurance.
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Calf raise with grip on the horn
Calf raises with a handle on the horn is an effective exercise for targeted strengthening of the calf muscles.
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Shrugs alternating with handle on horn
Activate your neck muscles specifically with alternating shrugs on the horn. This exercise not only strengthens the trapezius muscle but also promotes stability and posture.
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Shrugs with handle on horn
This exercise strengthens the trapezius muscle and promotes your stability and posture.
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Flying with Cable Pulley from below
Train specifically the upper chest muscles with this exercise.
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Overhead triceps extensions with cable pulley
Isolate your triceps with this effective exercise that specifically targets the long heads of the triceps muscle.
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Reverse flys prevented with Cable Pulley
Reverse flys are an effective exercise to strengthen the rear shoulder (deltoid posterior) as well as the upper back muscles, especially the rhomboids and the trapezius muscle.
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Alternating rowing bent over with Cable Pulley
The alternating bent-over row with cable pull is an effective exercise to strengthen the rear shoulder, upper back, and core stability.
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Shoulder rotators alternating on Cable Pulley
Isolated external rotation effectively trains the muscles of the shoulder joints.
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Reverse flys asymmetrical on Cable Pulley
This exercise specifically targets the rear shoulders and upper back muscles.
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Pull-up with Handle bar
Strengthen your back with this classic basic exercise that effectively trains, among other muscles, the latissimus and trapezius muscles.
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Bench press with Handle bar
Strengthen your chest, shoulders, and triceps with this classic basic exercise. Bench pressing with the barbell specifically activates the upper body muscles and provides more stability and strength in your training.
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Bench press with handle on horn
The bench press with a handle on the horn activates the chest, shoulders, and triceps in a particularly stable way and also challenges your core strength.
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Alternating bench press with grip on the horn
By lifting your arms alternately, you activate your muscles symmetrically and consciously control each repetition.
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Shoulder rotators parallel to the Cable Pulley
Strong balance, strong back: With this exercise, you specifically activate the rear shoulder and upper back muscles.
Unrivaled efficient - MIKE5 + EISENHORN Power Station
Discover now how easy and versatile you can train with the EISENHORN power station.
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- Plan just 5 minutes of strength training every day and achieve more than ever before.
- Based on recognised fundamental principles of sports science
- Motivating - Intensive - Short - Efficient
- You will feel the effects after just a few days