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 muscles: Gluteus Maximus Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Important isometric stabilizers (not highlighted): Wrist Flexors, Upper and Middle Trapezius, Levator Scapulae, Rhomboids, Erector Spinae, Rectus Abdominis, Obliques Mechanics: Compound Force: Pull Starting position Stand inside a loaded trap bar with […]
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Exercise details Target muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius Dynamic stabilizers: Hamstrings Mechanics: Compound Force: Push Starting position Holding a pair of dumbbells by your sides, stand facing a raised platform, such as a bench. Execution Exhale as you slowly step up onto the […]
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Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Position a loaded barbell parallel to a bench. Sit on the floor with your hips under the barbell and your back resting against the side of the bench. Grasp the […]
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Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings Mechanics: Isolation Force: Push Starting position Place a loaded barbell next to, and parallel to, a bench. Slide your legs under the barbell and sit on the floor with your back against the side of a […]
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Exercise details Target muscle: Gluteus Maximus Synergists: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Dynamic stabilizers: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus) Mechanics: Isolation Force: Push Starting position Holding a weight plate with both hands, sit on the side of a bench and rest the weight plate on your abdomen. Carefully slide your buttocks […]
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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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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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