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 […]
Exercise 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. […]
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 […]
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 […]
Exercise details Target muscles: Gluteus Maximus, Erector Spinae Synergists: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, (if heavy) Latissimus Dorsi, Wrist Flexors Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Pull Note: Position of feet in right image is wrong. Should be same as in left image. Starting position […]
Exercise 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 […]
Exercise details Target muscle: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Mechanics: Isolation Force: Pull Starting position Lie on a stability ball on your side, with the ball under your lower waist and hip. For stability, extend your legs and position one in front of the other. Hold a […]
Exercise details Target muscle: Gluteus Maximus Synergists: Hamstrings, Adductor Magnus, Quadriceps Important stabilizers: Erector Spinae Mechanics: Isolation Force: Pull Starting position Lock the Smith machine bar at shoulder height. Position the safety pins just below waist height to allow for a full range of motion while preventing the bar from falling. Get under the bar […]
Exercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position Place a flat bench under the bar of the Smith machine so that after you lie down the bar will be able to descend to […]
Exercise details Target muscle: Triceps Brachii Synergists: Sternal (Lower) Pectoralis Major, Clavicular (Upper) Pectoralis Major, Anterior Deltoid Mechanics: Compound Force: Push Starting position Get on all fours with your hands positioned either directly under your shoulders or closer together. Extend your feet backward and straighten your body. Execution Keeping your body straight and your elbows […]
