Seated twisting cable row
Exercise details Target muscle: The back in general Synergists: Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major, Erector Spinae, Obliques, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only) Mechanics: Compound Force: Pull Starting position […]
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Machine-assisted triceps dip
Exercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Latissimus Dorsi, Rhomboids, Anterior Deltoid Dynamic stabilizer (not highlighted): Biceps Brachii Mechanics: Compound Force: Push Starting position Kneel onto the knee pad of the assisted triceps dip machine and grasp the shoulder-width bars. Execution Keeping your torso upright […]
Read MoreDecline dumbbell triceps extension
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Holding a dumbbell in each hand, lie on your back (supine) on a decline bench. Hook your feet under the foot pads. Raise the dumbbells vertically and hold them using a neutral grip (palms facing each other). Execution Keeping your upper […]
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One-arm dumbbell bent-over lateral raise
Exercise details Target muscle: Posterior Deltoid Synergists: Lateral deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in one hand, flex your hips and knees until your torso is parallel to the floor. For stability, grasp something stable with your free hand. Your back should be […]
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Alternating dumbbell front raise
Exercise details Target muscle: Anterior deltoid Synergists: Lateral Deltoid, Clavicular (upper) Pectoralis Major, Middle and Lower Trapezius, Serratus Anterior Mechanics: Isolation Force: Push Starting position Stand holding a dumbbell in each hand, with your elbows slightly bent and the dumbbells resting on the front of your thighs. Execution Keeping your elbow slightly bent, exhale as […]
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Seated dumbbell front raise
Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Upper (Clavicular) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Holding a dumbbell in each hand, sit on a chair or bench and allow the dumbbells to hang straight down by your sides. Execution Keeping your elbows very slightly flexed, […]
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Hanging leg raise
Exercise details Target muscles: Iliopsoas Synergists: Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis Stabilizers (not highlighted; see comments): Rectus Abdominis, Obliques Dynamic stabilizer: Rectus Femoris Mechanics: Isolation Force: Pull Starting position Hang from a bar using a shoulder-width pronated (overhand) grip. Straighten your lower back so that there is as little of an […]
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