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 muscles: Hamstrings, Internal and External Obliques Synergists: Gluteus Maximus, Adductor Magnus Mechanics: Isolation Force: Pull Starting position Stand in the hyperextension bench with your thighs resting on the front pad. The pad must be below your hips so that your hips are free to move. Cross your hands over your chest, or […]
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Exercise details Target muscle: Gluteus Maximus Stabilizers: Erector Spinae, Hamstrings, Rectus Abdominis, Obliques, Posterior Deltoid, Lateral Deltoid Mechanics: Isolation Force: Push Starting position Sit on the floor with your legs together and extended in front of you. Place your hands on the floor behind you. Execution Raise your hips off the floor until your body […]
Read MoreExercise details Target muscle: Internal and External Obliques Synergists: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Sartorius Mechanics: Isolation Force: Pull Starting position Lie on your right side with your knees bent and your right arm extended in front of you for support. Allow your left shoulder to drop backward so that your torso is twisted. […]
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Exercise details Target muscle: Triceps Brachii Synergists: Upper (Clavicular) Pectoralis Major, Lower (Sternal) Pectoralis Major, Anterior Deltoid Mechanics: Compound Force: Push Starting position Sit on a flat bench with a dumbbell in each hand and rest one dumbbell on each knee. As you lie back on the bench, kick the dumbbells up into position over […]
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Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Set up a hip-high cable pulley. Remove the stirrup/handle or bar so that there is no attachment. Grasp the clip at the end of the cable and step back until the cable is pulled taut. Lean forward a little and raise […]
Read MoreExercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Isolation Force: Pull Starting position Lie on your side on a stability ball. The ball should be under your lower waist and hip. Allow your upper body to bend over the surface of the ball. Extend your […]
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