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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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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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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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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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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Exercise details Target muscles: Wrist Flexors Synergists: None Mechanics: Isolation Force: Pull Starting position Holding a barbell with both hands using a supinated (underhand) grip, sit on a bench or chair. Rest the backs of your forearms on your thighs, with your wrists extending off your knees. Open your hands a little and allow the […]
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Exercise details Target muscle: Biceps Brachii Synergists: Brachialis, Brachioradialis Mechanics: Isolation Force: Pull Starting position Attach a bar to a low cable pulley. Grasp the bar using a shoulder-width supinated (underhand) grip. Stand approximately one foot away from the pulley and lean backward a little. Your elbows should be by your sides, your arms should […]
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Exercise details Target muscle: Biceps Brachii Synergists: Brachialis, Brachioradialis Mechanics: Isolation Force: Pull Starting position Stand holding a pair of dumbbells by your sides using a neutral grip (palms facing in). Pull your shoulders back. Execution Exhale as you slowly curl one dumbbell up towards your shoulder. As the dumbbell rises, supinate your forearm gradually […]
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Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Mechanics: Isolation Force: Pull Starting position Stand with a dumbbell in each hand. Pronate your wrists into a shoulder-width reverse (overhand) grip. Execution Keeping your elbows by your sides, exhale as you curl the dumbbells toward your shoulders until your forearms are nearly vertical. Hold for […]
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Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Important stabilizers: Wrist Extensors Mechanics: Isolation Force: Pull Starting position Stand holding a barbell using a shoulder-width pronated (overhand) grip. Execution Keeping your elbows by your sides, exhale as you curl the barbell up until your forearms are nearly vertical. Inhale as you lower the barbell […]
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