Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent. Place the cable pulley at about shoulder-height, attach a rope handle, and hold one end of the rope in each hand with the palms facing down. Turn to face the machine. Lift the chest up and pull the elbows back until the hands are […]
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Stand with the feet hip-width apart so that the right foot is slightly in front of the left and hold a kettlebell in the right hand in a ‘bottom-up’ position by holding the top of the handle so that the bottom of the kettlebell is facing up. Keep a strong grip to maintain balance of the kettlebell. Push the right foot […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Triceps Brachii, Clavicular (upper) Pectoralis Major, Middle and Lower Trapezius, Serratus Anterior, Supraspinatus Mechanics: Compound Force: Push Starting position Holding a pair of dumbbells, sit up straight on a bench or chair, preferably one that supports your back. Raise the dumbbells one at a time to […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior Mechanics: Compound Force: Push Starting position N/A. The behind-the-neck barbell overhead press is not recommended. Please see Comments and tips. Execution N/A Comments and tips Instructions have not been provided for this exercise because it is not […]
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Exercise details Target muscle: Upper Trapezius Synergists: Middle Trapezius, Levator Scapulae Mechanics: Isolation Force: Pull Starting position Set the height of the bar of the Smith machine so that it’s just above knee height. Set the safety pins to prevent the bar from being able to drop and potentially damage your legs. Stand in front […]
Read MoreTarget muscle: lateral deltoid Synergists: Foremost Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Center and Lower Trapezius, Serratus Front, Infraspinatus, Teres Minor. Important stabilizers (not highlighted): upper trepius, levator scapulae Mechanics: Compounds Force: pull Starting point Consider a dumbbell in each hand and stand upright. Move your wrists forward so that your palms face your thighs. […]
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Exercise details Target muscle: Posterior Deltoid Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis Dynamic stabilizer: Biceps Brachii Mechanics: Compound Force: Pull Starting position Attach a rope to the cable pulley and adjust the pulley so that it is shoulder height. Grasp one end of the rope in each hand […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Supraspinatus, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position With a dumbbell in each hand, stand with your arms in a ‘W’ position. Execution Keeping your elbows fixed, exhale as you raise the dumbbells in a circular motion […]
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