Stability ball “I-Y-T” shoulder raise
Benefits: Fend off the effects of sitting at a computer all day by training your shoulder stabilizers and mid-back muscles with this deceptively difficult exercise. Lie facedown on a stability ball with your stomach on a stability ball and your legs extended out straight behind you, digging your toes into the floor for support. Brace your core […]
Read More
Barbell shrug
Exercise details Target muscle: Upper Trapezius Synergists: Middle Trapezius, Levator Scapulae Mechanics: Isolation Force: Pull Starting position Stand holding a barbell using a shoulder-width pronated grip (palms facing your body). Execution Exhale as you elevate your shoulders as high as possible. Hold for a count of two and squeeze your trapezius. Inhale as you lower […]
Read More
Bent-over dumbbell row
Exercise details Target muscles: The back in general Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major Mechanics: Compound Force: Pull Starting position Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right […]
Read MoreDumbbell side bend
Exercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis (all deep core muscles) Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell by your side, with your elbow very slightly bent. You can place your free hand behind your head (as in the illustration), on your […]
Read More
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 […]
Read MoreMachine-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 […]
Read More
One-leg hyperextension
Exercise details Target muscles: Hamstrings, Erector Spinae Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Compound Force: Pull Starting position Stand in the hyperextension bench with one leg. Make sure that your leg is hooked securely under the foot brace and that the front padding rests below your hips to allow your hips room to move. Cross […]
Read More
