Prone incline wide-grip upright row
Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis Stabilizers: Upper Trapezius, Levator Scapulae (not highlighted in illustration) Mechanics: Compound Force: Pull Starting position Holding a loaded barbell with a shoulder-width, pronated (overhand) grip, lie prone (on your front) on a bench inclined at […]
Machine-assisted close neutral-grip pull-up
Exercise details Target muscle: Latissimus Dorsi Synergists: Teres Major, Rhomboids, Middle and Lower Trapezius, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Levator Scapulae, Brachialis, Brachioradialis Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only) Mechanics: Compound Force: Pull Starting position Kneel onto the padded platform of the assisted pull-up machine and grasp the close […]
Machine-assisted pull-up
Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, Pectoralis Minor Mechanics: Compound Force: Pull Starting position Grasp the handles with a wider-than-shoulder-width pronated (overhand) grip. Kneel onto the knee pad and allow your bodyweight to weigh down the […]
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 […]
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 […]
Decline 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 […]
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 […]
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 […]
