Hyperextension Bench Exercise
Exercise details Target muscles: Erector Spinae, Hamstrings Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot pads. If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex. […]
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Pull-up
Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Pectoralis Minor, Teres Major, Posterior Deltoid, Infraspinatus, Rhomboids, Teres Minor, Middle and Lower Trapezius, Levator Scapulae Mechanics: Compound Force: Pull Starting position Grasp the bar with a wider-than-shoulder-width pronated (overhand) grip. Hang with your arms and shoulders fully stretched. Execution Exhale as you pull […]
Read MoreOne-leg front plank
Exercise details Target muscles: Rectus Abdominis, Internal and External Obliques, Iliopsoas Important stabilizers of the core and supporting leg: Iliopsoas, Tensor Fasciae Latae, Sartorius, Quadriceps, Lower Pectoralis major, Serratus Anterior Stabilizers of the raised leg: Gluteus Maximus, Hamstrings Mechanics: Isolation Force: Push Starting position Get on your hands and knees on a mat. Gently lower […]
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Dumbbell lunge
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 […]
Read MoreDumbbell Cuban rotation
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 […]
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Seated cable row
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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Ξαπλωτές κάμψεις μηριαίων δικέφαλων στο όργανο
Sorry, this entry is only available in Ελληνικά.
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