Target muscle: lateral deltoid Synergists: Foremost Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Center and Lower Trapezius, Serratus Front, Infraspinatus, Teres Minor. Important stabilizers (not highlighted): upper trepius, levator scapulae Mechanics: Compounds Force: pull Starting point Consider a dumbbell in each hand and stand upright. Move your wrists forward so that your palms face your thighs. […]
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Exercise details Target muscles: Gluteus Maximus Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Important isometric stabilizers (not highlighted): Wrist Flexors, Upper and Middle Trapezius, Levator Scapulae, Rhomboids, Erector Spinae, Rectus Abdominis, Obliques Mechanics: Compound Force: Pull Starting position Stand inside a loaded trap bar with […]
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Exercise details Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius Dynamic stabilizers: Hamstrings Mechanics: Compound Force: Push Starting position Holding a pair of dumbbells by your sides, stand facing a raised platform, such as a bench. Execution Exhale as you slowly step up onto the […]
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Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Position a loaded barbell parallel to a bench. Sit on the floor with your hips under the barbell and your back resting against the side of the bench. Grasp the […]
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Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Place a loaded barbell next to, and parallel to, a bench. Slide your legs under the barbell and sit on the floor with your back against the side of a […]
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Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus) Mechanics: Isolation Force: Push Starting position Holding a weight plate with both hands, sit on the side of a bench and rest the weight plate on your abdomen. Carefully slide your buttocks […]
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Exercise details Target muscle: Posterior Deltoid Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis Dynamic stabilizer: Biceps Brachii Mechanics: Compound Force: Pull Starting position Attach a rope to the cable pulley and adjust the pulley so that it is shoulder height. Grasp one end of the rope in each hand […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Supraspinatus, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position With a dumbbell in each hand, stand with your arms in a ‘W’ position. Execution Keeping your elbows fixed, exhale as you raise the dumbbells in a circular motion […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Attach a straight bar to a low cable pulley. Stand with your back close to the cable machine. Grasp the bar from between your legs using an overhand shoulder-width grip […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Upper Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Attach a stirrup (handle) to a low cable pulley. Grasp the stirrup with one hand and step forward until the cable is pulled taut and your arm is left by your […]
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