Exercise details Target muscles: Erector Spinae Synergists: Gluteus Maximus, Hamstrings Mechanics: Isolation Force: Pull Starting position Lie prone (face down) on a mat with your legs straight and your arms extended straight in front of you. Execution Gently raise your arms, upper torso, and legs off the mat. Hold for a count of two. Gently […]
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Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Teres Minor, Infraspinatus, Supraspinatus Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in one hand, lie prone (on your front) on a flat bench. Ideally, the bench should be elevated to allow the dumbbell to hang straight down without touching […]
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Exercise details Target muscle: Triceps Brachii Synergists: None Stabilizers (not highlighted): Posterior Deltoid, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris Mechanics: Isolation Force: Push Starting position With a dumbbell in your right hand, kneel over a bench with your left knee, and support your body with your left arm. Position […]
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Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Stand under the cable pulley and grasp each end of the rope attachment with a neutral grip (palms facing each other). Pull your elbows down to your sides and lean forward a little at the hips, keeping your back straight. Execution […]
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Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring […]
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Exercise details Target muscle: Brachialis Synergists: Brachioradialis, Biceps Brachii (especially the long head) Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in each hand, sit on the preacher bench. With your elbows flexed, place the backs of your upper arms flat on the arm rest. Supinate your wrists (i.e. rotate them so that your […]
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Exercise details Target muscle: Rectus Abdominis Synergists: Obliques, Iliopsoas Mechanics: Isolation Force: Pull Starting position Lie supine (on your back) on the floor with your feet together. Place your hands alongside your body, with your palms flat on the floor. Lift your legs a little off the floor and bend your knees 90 degrees. To […]
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