Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Lie on your back (supine) on a flat bench. Dismount the barbell using a pronated (overhand), shoulder-width grip and hold the barbell over your forehead so that your arms are slightly slanted backwards. Execution Keeping your upper arms still, inhale as […]
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Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Holding a loaded EZ bar using a narrow pronated (overhand) grip, sit on a bench or a chair that supports your back. Press the EZ bar over your head. Execution Keeping your upper arms fixed and your elbows close to your […]
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Exercise details Target muscle: Brachioradialis Synergists: Biceps Brachii, Brachialis Mechanics: Isolation Force: Pull Starting position Holding a pair of dumbbells, sit on the preacher bench. Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the arm rest. Execution Inhale as you […]
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Exercise details Target muscle: Biceps Brachii Synergists: Brachioradialis, Brachialis Mechanics: Isolation Force: Pull Starting position Stand holding an EZ-curl bar using a shoulder-width supinated grip (palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs. Execution Keeping your upper arms fixed by your sides, exhale as […]
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Exercise details Target muscle: Biceps Brachii (especially the long head) Synergists: Brachioradialis, Brachialis Mechanics: Isolation Force: Pull Starting position Stand holding an EZ-curl bar using a close supinated grip (hands closer than shoulder width apart and palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs. […]
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Cat stretch 1. Get on your hands and knees, with your hands shoulder-width apart. 2. Flex your spine by hunching your back up. 3. Hold the stretch. Main muscles stretched: Erector Spinae
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Prone abdominal stretch 1. Lie prone (on your front) on the floor. 2. Place your hands on the floor to the sides of your shoulders. 3. Keeping your pelvis on the floor, push your torso up off the floor. 4. Hold the stretch. Main muscles stretched: Rectus Abdominis, Iliopsoas Pretzel stretch
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1. Stand perpendicular to a wall. 2. With your arm straight, place your palm against the wall at shoulder height. 3. Slowly turn your body away from your arm. 4. Hold the stretch. 5. Repeat with your opposite arm. Main muscles stretched: Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Biceps Brachii, Brachialis, Brachioradialis Upper back
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Standing quadriceps stretch 1. Hold on to a sturdy object with one hand for balance. 2. Bend your opposite leg behind you and grasp the front of your ankle. 3. Keeping your knees close together, straighten your hip by moving your knee backward. 4. Hold the stretch. 5. Repeat with your opposite leg. Main muscles […]
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