Exercise details Target muscles: Gluteus Maximus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Stand with feet together, holding a dumbbell in each hand, with your arms by your sides. Execution Inhale as you take a large step […]
Exercise details Target muscle: Teres Minor Synergists: Infraspinatus, Supraspinatus, Posterior Deltoid Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell in one hand. Lean forward a little by flexing your hips and knees (not illustrated in image). Raise your elbow to shoulder height and allow the dumbbell to hang straight down with your elbow […]
Exercise details Target muscles: None; the back in general (see synergists) Synergists: Erector Spinae, Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head) Mechanics: Compound Force: Pull Starting position Sit facing the cable row machine […]
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Exercise details Target muscles: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus) Synergists: Gastrocnemius, Gracilis, Sartorius, Popliteus Mechanics: Isolation Force: Pull Starting position Sit in the leg curl machine. Place the backs of your lower legs on top of the padded lever. Lower the thigh support so that it rests just above your knees (missing from illustration; see […]
Exercise details Target muscle: Biceps Brachii Synergists: Brachioradialis, Brachialis Mechanics: Isolation Force: Pull Starting position Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs. Execution Keeping your upper arms fixed by your sides, exhale as […]
Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Rhomboids Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in each hand, bend at the hips and knees until your torso is parallel to the floor. Your back should be straight and your arms should be hanging in front […]
After the biceps curl, the barbell bench press is arguably the most popular upper-body exercise. Targeting your lower pectoralis major and synergistically working your upper pectoralis major, anterior deltoid, and triceps brachii, the barbell bench press is brilliant for: building upper-body muscle mass developing upper-body strength strengthening your horizontal push. The barbell bench press is also one […]
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