Leg Lock Bridge
Starting Position- Begin by lying supine with one leg flexed at the hip, and hold one thigh to chest for passive lock, the thigh should maintain contact with the chest throughout movement. The opposite foot is placed on the ground in-line with the center of the body with the knee flexed. This foot position should […]
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Stability ball decline push-up
Exercise details Target muscle: Clavicular (Upper) Pectoralis Major Synergists: Sternal (Lower) Pectoralis Major, Anterior Deltoid, Triceps Brachii Dynamic stabilizer: Short head of Biceps Brachii (not highlighted in illustration) Mechanics: Compound Force: Push Starting position Get down on your hands and knees, with a stability ball behind you. Your hands should be positioned slightly wider than […]
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Bent-over dumbbell row
Exercise details Target muscles: The back in general Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major Mechanics: Compound Force: Pull Starting position Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right […]
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Bent-over barbell row
Exercise details Target muscles: None; the back in general. See synergists Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Dynamic stabilizers (not highlighted): Biceps Brachii, Long Head of Triceps Brachii Mechanics: Compound Force: Pull Starting position Stand over a loaded barbell, with […]
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One-arm dumbbell preacher curl
Exercise details Target muscle: Brachialis Synergists: Biceps Brachii (long or outer head), Brachioradialis Mechanics: Isolation Force: Pull Starting position Sit on the preacher bench with a dumbbell in your hand. Supinate your forearm (turn your palm upward), bend your elbow so that the dumbbell faces your shoulder, and rest your upper arm flat on the […]
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Dumbbell one-arm reverse wrist curl
Exercise details Target muscles: Wrist extensors Synergists: None Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in one hand, kneel by the side of a flat bench. Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge. Execution Exhale […]
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Behind-the-back barbell wrist curl
Exercise details Target muscles: Wrist Flexors Synergists: None Mechanics: Isolation Force: Pull Starting position Set a loaded barbell on a squat rack at glute height. Stand with your back to the rack and grasp the barbell using a shoulder-width pronated (overhand) grip. Dismount the barbell and take a few steps forward. Allow the barbell to […]
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