Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Stand under the cable pulley and grasp each end of the rope attachment with a neutral grip (palms facing each other). Pull your elbows down to your sides and lean forward a little at the hips, keeping your back straight. Execution […]
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Exercise details Target muscle: Upper Trapezius Synergists: Middle Trapezius, Levator Scapulae Mechanics: Isolation Force: Pull Starting position Stand holding a barbell using a shoulder-width pronated grip (palms facing your body). Execution Exhale as you elevate your shoulders as high as possible. Hold for a count of two and squeeze your trapezius. Inhale as you lower […]
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Exercise details Target muscle: Upper Trapezius Synergists: Middle Trapezius, Levator Scapulae Mechanics: Isolation Force: Pull Starting position Set the height of the bar of the Smith machine so that it’s just above knee height. Set the safety pins to prevent the bar from being able to drop and potentially damage your legs. Stand in front […]
Read MoreTarget 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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