Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Attach a straight bar to a low cable pulley. Stand with your back close to the cable machine. Grasp the bar from between your legs using an overhand shoulder-width grip […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Upper Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Attach a stirrup (handle) to a low cable pulley. Grasp the stirrup with one hand and step forward until the cable is pulled taut and your arm is left by your […]
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Exercise details Target muscle: 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 each […]
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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 Sit on a chair or bench, preferably one with a back support, with a dumbbell on each knee. Kick the dumbbells up one at a time and position them in front […]
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Exercise details Target muscle: Anterior Deltoid Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius Mechanics: Isolation Force: Push Starting position Stand up straight, holding a weight plate in front of your thighs with both hands. Your hands should be at the three and nine o’clock positions. Execution Keeping your back straight and your elbows […]
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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 the edge of a bench. Position the dumbbells by your sides. Execution Keeping your elbow slightly bent and your back straight, exhale […]
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Exercise details Target muscle: Lateral Deltoid Synergists: Anterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus, Teres Minor Mechanics: Compound Force: Pull Starting position Stand upright holding a barbell with a shoulder-width, overhand (pronated) grip. The bar should be resting on the front of your thighs. Pull your shoulders back and […]
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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 […]
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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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