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Showing posts with label Exercises. Show all posts
Showing posts with label Exercises. Show all posts
Exercises Legs
Posted by Msry 7or
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Wednesday, August 3, 2011
, under
Exercises
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Comment (0)
Available leg workout routines:
Choose a leg workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page
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Beginner Squat
STEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Beginner
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Bulgarian Split Squat
STEP 1. Using an overhand grip, hold a barbell so that it is resting on your upper back (be careful not to rest it on your neck) and then stand about three feet in front of a bench. Then, lace your left foot on the bench behind you so that only your instep is on it.
STEP 2. Slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor.
STEP 3. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the bench while your left leg does the workout.
STEP 2. Slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor.
STEP 3. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the bench while your left leg does the workout.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Advanced
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Cable Hamstring Curl
This exercise not only helps with balance and stability but also develops the strength of your hamstrings. You can work your gluteal muscles if you use the third variation.
STEP 1. Stand tall and hold on to the support with both hands, place the foot and ankle of the leg to be exercised into the support strap and raise that leg slightly off the group. Flex your standing leg slightly at the knee. Your legs should be parallel to each other and your abdominal muscles pulled in - but not so tightly that your breathing is affected.
STEP 2. Exhale and slowly pull your ankle up toward your bottom, keeping your hips and knees in line with each other. Do not allow your ankle to travel backward.
STEP 3. When your ankle has moved as far as it can, inhale and slowly lower your leg back to the starting position - but do not allow your foot to touch the floor.
STEP 4. Repeat for desired number of repetitions, then repeat the exercise using your other leg.
STEP 2. Exhale and slowly pull your ankle up toward your bottom, keeping your hips and knees in line with each other. Do not allow your ankle to travel backward.
STEP 3. When your ankle has moved as far as it can, inhale and slowly lower your leg back to the starting position - but do not allow your foot to touch the floor.
STEP 4. Repeat for desired number of repetitions, then repeat the exercise using your other leg.
Target: Legs Muscles Worked: Hamstrings, Gastrocnemius
Difficulty: Intermediate
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Cable Leg Extension
This exercise is an excellent one for improving running technique. It requires good balance, but works all of the quadriceps.
STEP 1. Stand tall with your planted leg slightly flexed at the knee and your hands on the support bar. Pull in your abdominal muscles slowly, exhale and start to raise your knee.
STEP 2. As your knee nears 90 degrees at the hip, slowly extend your lower leg as far as is comfortable without compromising your body position.
STEP 3. Inhale, slowly flex your lower leg and return your knee to the starting position - do not allow your foot to touch the ground.
STEP 4. Repeat for the desired number of repetitions, then repeat the exercise using your other leg.
STEP 2. As your knee nears 90 degrees at the hip, slowly extend your lower leg as far as is comfortable without compromising your body position.
STEP 3. Inhale, slowly flex your lower leg and return your knee to the starting position - do not allow your foot to touch the ground.
STEP 4. Repeat for the desired number of repetitions, then repeat the exercise using your other leg.
Target: Legs Muscles Worked: Quadriceps, Glutes
Difficulty: Intermediate
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Decline Leg Curl
STEP 1. Adjust the bench so that it declines. Then place a dumbbell between the insteps of your feet and lie facedown on the bench. Grab the front or sides of the bench if you require support.
STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.
STEP 3. Lower the weight gradually, without letting it touch the floor.
STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.
STEP 3. Lower the weight gradually, without letting it touch the floor.
Target: Legs Muscles Worked: Hamstrings
Difficulty: Intermediate
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Dumbbell Reverse Lunge
STEP 1. Hold a pair of dumbbells at arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings
Difficulty: Beginner
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Front Squat
STEP 1. Similar to the back squat, but with a few alterations (a lighter weight is recommended). Grab the barbell in a overhand, shoulder-width grip and bring your elbows forward so that your palms are facing upward, as illustrated. Rest the bar on your front deltoid muscles.
STEP 2. Start a slow drop with your hips, and not your knees. Lower yourself, in a sense, as if sitting in a chair behind you. Keep your elbows high as you lower yourself until your upper thighs are parallel to the floor.
STEP 3. Pause at this point, then push yourself back up the starting position. Use a light weight to originally go through this exercise as it has a learning curve that requires getting adjusted towards.
STEP 2. Start a slow drop with your hips, and not your knees. Lower yourself, in a sense, as if sitting in a chair behind you. Keep your elbows high as you lower yourself until your upper thighs are parallel to the floor.
STEP 3. Pause at this point, then push yourself back up the starting position. Use a light weight to originally go through this exercise as it has a learning curve that requires getting adjusted towards.
Target: Legs Muscles Worked: Quadriceps, Glutes
Difficulty: Advanced
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Machine Leg Curl
This is a basic but effective exercise that promotes the development of the hamstrings.
STEP 1. Lay face down on the machine, with its leg pad just above your heels and make sure that your knees line up with its pivot points.
STEP 2. Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.
STEP 3. When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.
STEP 2. Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.
STEP 3. When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.
Target: Legs Muscles Worked: Hamstrings, Glutes
Difficulty: Beginner
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Machine Leg Extension
This is a good basic exercise that develops the quadriceps.
STEP 1. Position your lower legs behind the shin pad, making sure that the pad is on the lower part of your shins rather than your ankles. Line your knee up with the pivot points on the machine and make sure that your starting position is comfortable.
STEP 2. Exhale and extend your legs at the knee - stop the movement just before your legs become straight.
STEP 3. Inhale and slowly return your legs to the starting position.
STEP 2. Exhale and extend your legs at the knee - stop the movement just before your legs become straight.
STEP 3. Inhale and slowly return your legs to the starting position.
Target: Legs Muscles Worked: Quadriceps
Difficulty: Beginner
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Machine Leg Press
This is a useful exercise for beginners that develops all the major muscles in the leg, but particularly the quadriceps and the gluteal muscles.
STEP 1. Place your feet a hip-distance apart on the footplate with your toes facing forward, and set the seat so that you have a 90 degree angle at the knee.
STEP 2. Exhale and slowly push your feet away, making sure that you keep them flat on the footplate.
STEP 3. Push out to a point at which you still have a slight amount of flexion at your knees.
STEP 4. Inhale and slowly return to the starting position.
STEP 2. Exhale and slowly push your feet away, making sure that you keep them flat on the footplate.
STEP 3. Push out to a point at which you still have a slight amount of flexion at your knees.
STEP 4. Inhale and slowly return to the starting position.
Target: Legs Muscles Worked: Quadriceps, Glutes, Gastrocnemius
Difficulty: Intermediate
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Swiss-Ball Leg Curl
STEP 1. While lying on your back, place your lower legs on a Swiss ball. Then, put your hands flat on the floor next to your hips.
STEP 2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
STEP 3. Pause, then roll the ball back until your body is in a straight line again.
STEP 2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
STEP 3. Pause, then roll the ball back until your body is in a straight line again.
Target: Legs Muscles Worked: Hamstrings, Quadriceps
Difficulty: Advanced
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Prone Cobra
This exercise helps develop the strength of the spinal muscles and the muscles that retract the shoulder blades, and also improves spinal mobility - it is a useful exercise for anyone who sits at a desk for long periods.
STEP 1. Lie face down on the floor with your arms beside your hips and your palms facing up. Activate your core muscles by drawing your abdominals toward your spine and squeezing your gluteals.
STEP 2. Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement.
STEP 3. Pause at the top of the movement for two seconds, then return to the start position.
STEP 2. Slowly exhale and lift your chest off the floor and your arms up and backward toward your hips. Rotate your thumbs toward the ceiling as you carry out the movement.
STEP 3. Pause at the top of the movement for two seconds, then return to the start position.
Target: Abs Muscles Worked: Lower Back, Rectus Abdominis
Difficulty: Intermediate
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Power Clean
STEP 1. Squat on the floor with thighs running parallel to the floor. Hold a pair of dumbbells using an overhand grip and allow them to rest on the floor before your feet.
STEP 2. Keep your torso erect with a slight arch in your lower back. Then, with power from your legs, straighten yourself in a sudden movement as you drag the weights up along the front of your body towards your chest.
STEP 3. As you go up on the balls of your feet, quickly drop underneath the weights and "catch" them on your shoulders while keeping your elbows elevated. Immediately lower them in front of you and descend to the starting position.
STEP 2. Keep your torso erect with a slight arch in your lower back. Then, with power from your legs, straighten yourself in a sudden movement as you drag the weights up along the front of your body towards your chest.
STEP 3. As you go up on the balls of your feet, quickly drop underneath the weights and "catch" them on your shoulders while keeping your elbows elevated. Immediately lower them in front of you and descend to the starting position.
Target: Legs Muscles Worked: Glutes, Lower Back, Deltoids
Difficulty: Advanced
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Sumo Squat
STEP 1. Stand with your feet roughly twice shoulder-width apart and point your toes outward. With that stance, pick up a fairly heavy dumbbell and hold one end at arm's length with both hands firmly gripping to the inner portion of the upper weight, as shown.
STEP 2. Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor.
STEP 3. Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.
STEP 2. Pull your shoulder blades back and lift your torso upward. Bend your knees and slowly lower until the top portion of your thigh is parallel to the floor.
STEP 3. Pause, and slowly return to the starting position while making sure that your knees are pointing in the same direction as your toes throughout the movement.
Target: Legs Muscles Worked: Quadriceps, Glutes
Difficulty: Intermediate
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Swiss-Ball Leg Curl
STEP 1. While lying on your back, place your lower legs on a Swiss ball. Then, put your hands flat on the floor next to your hips.
STEP 2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
STEP 3. Pause, then roll the ball back until your body is in a straight line again.
STEP 2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
STEP 3. Pause, then roll the ball back until your body is in a straight line again.
Target: Legs Muscles Worked: Quadriceps, Hamstrings
Difficulty: Advanced
========================================================
Source:fullfitness.net/exercises/legs
Exercises Chest
Posted by Msry 7or
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Exercises
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Comment (0)
Available chest workout routines:
Choose a chest workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page
==================================
Barbell Bench Press
This exercise is excellent for building strength and muscle mass, but it is not suitable for a beginner - it should be regarded as a useful progression from Machine Chest Press. It works on the front of the shoulders and triceps as well as the chest.
STEP 1. Lie on your back with your feet supported either by a raised platform or the floor. Make sure that you do not over-extend your lower back and keep your buttocks in contract with the bench. Take an overhand grip on the bar, slightly wider than a shoulder-width apart. Inhale and push the bar off the rack (if there is one) then move it lower down to the midline of your chest.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Beginner
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Cable Chest Press
This exercise is similar to other bench and chest presses but the unstable nature of cables makes it a little more advanced than them. The comparative lack of stability means that there has to be more emphasis on working not just the major chest muscles but also the muscles that assist them.
STEP 1. Lie back on the bench with your feet on the ground or any foot platform, grasp a cable handle in each hand, and extend your arms up above your shoulders.
STEP 2. With your palms facing each other, inhale and slowly lower the handles out and down to the side of your torso. Make sure that your wrists are straight and your elbows are in line with your shoulders.
STEP 3. Perform a full stretch in the lower position, then exhale and push back up into the start position, keeping your wrists, elbows, and shoulders in line.
STEP 4. During the lowering phase, rotate your hands so that your palms face down toward your feet when the move has been finished - rotate your hands back as you push back up.
STEP 2. With your palms facing each other, inhale and slowly lower the handles out and down to the side of your torso. Make sure that your wrists are straight and your elbows are in line with your shoulders.
STEP 3. Perform a full stretch in the lower position, then exhale and push back up into the start position, keeping your wrists, elbows, and shoulders in line.
STEP 4. During the lowering phase, rotate your hands so that your palms face down toward your feet when the move has been finished - rotate your hands back as you push back up.
Target: Chest Muscles Worked: Pectoralis, Biceps Brachii, Deltoids
Difficulty: Advanced
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Cable Crossover
This is a very good exercise for helping to shape the chest, and is also a good way to finish off a chest workout. You can work different areas of your chest by varying the tilt of your upper body.
STEP 1. Stand with your feet slightly wider than a shoulder-width apart with your back facing the cable machine. Select a light weight, grasp the handles, and then bend at the waist, keeping your arms out to the side of your body with your elbows slightly bent.
STEP 2. Inhale, keep your abdominals tight, then bring in your arms, making them meet in front of your chest. Make sure that your wrists, elbows, and shoulders are traveling in the same line until your hands meet in the middle.
STEP 3. Hold for a second and squeeze your chest. Then, keeping the movement under control, ease your arms back to the start - stretch your chest, making sure that your shoulders are relaxed and your back is straight.
STEP 2. Inhale, keep your abdominals tight, then bring in your arms, making them meet in front of your chest. Make sure that your wrists, elbows, and shoulders are traveling in the same line until your hands meet in the middle.
STEP 3. Hold for a second and squeeze your chest. Then, keeping the movement under control, ease your arms back to the start - stretch your chest, making sure that your shoulders are relaxed and your back is straight.
Target: Chest Muscles Worked: Pectoralis, Triceps Brachii, Deltoids
Difficulty: Advanced
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Dumbbell Flye
This exercise isolates the chest and can also help with flexibility. However, it should not be used with heavy weights or undertaken by beginners, because of the stress that it places on the shoulder girdle.
STEP 1. Grasp a light-to-moderate pair of dumbbells, then lie back with your arms extended up over your upper chest. Your elbows should be slightly bent and your arms facing each other.
STEP 2. Inhale, then slowly lower your arms out to the sides of your torso in a semi-circle - keep the movement under control with your elbows still slightly bent - until there is a full, comfortable stretch in the area of your chest and shoulders around the level of shoulder-height.
STEP 3. Hold the stretch for a second before bringing the dumbbells back in to meet at the top of the movement - exhale as you return to the starting position.
STEP 2. Inhale, then slowly lower your arms out to the sides of your torso in a semi-circle - keep the movement under control with your elbows still slightly bent - until there is a full, comfortable stretch in the area of your chest and shoulders around the level of shoulder-height.
STEP 3. Hold the stretch for a second before bringing the dumbbells back in to meet at the top of the movement - exhale as you return to the starting position.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Biceps Brachii
Difficulty: Beginner
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Dumbbell Pull-Over
This exercise develops the entire chest and also works the triceps muscles and back muscles. It is a good linking exercise between a chest workout and a back workout.
STEP 1. Lie on a flat bench with your head supported and your feet either in contract with the floor or a raised platform. Hold a dumbbell with both hands, encircling it with your palms against the underside of the top set of plates. Raise the dumbbell up in front of your chest, with your elbows slightly bent.
STEP 2. Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.
STEP 3. Repeat for the number of repetitions desired, maintaining correct posture.
STEP 2. Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.
STEP 3. Repeat for the number of repetitions desired, maintaining correct posture.
Target: Chest Muscles Worked: Pectoralis, Latissimus Dorsi, Triceps Brachii
Difficulty: Beginner
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Machine Chest Flye
This is a good finishing exercise that can also be used to isolate the chest muscles. It works within a fixed range of motion so there is little chance that any errors will creep in or any injury occur.
STEP 1. Adjust the seat height so that your upper arms are parallel to the floor. Depress the foot level (if necessary) and grasp the handholds, pushing your forearms into the pads.
STEP 2. Keeping your back straight, sit tall and brace your shoulders and chest, and keeping the movement under control bring your arms together in front of your chest until the pads meet.
STEP 3. Hold for a second, contracting your chest, and then return to the start position, with the movement under complete control, and repeat for the desired number of reps.
STEP 2. Keeping your back straight, sit tall and brace your shoulders and chest, and keeping the movement under control bring your arms together in front of your chest until the pads meet.
STEP 3. Hold for a second, contracting your chest, and then return to the start position, with the movement under complete control, and repeat for the desired number of reps.
Target: Chest Muscles Worked: Pectoralis
Difficulty: Beginner
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Machine Chest Press
This is a good, basic chest exercise that is ideal for building basic upper-body strength, especially in the front of the shoulders and triceps muscle in the upper arm.
STEP 1. Adjust the seat height so the handles are in line with your mid-chest area.
STEP 2. Keeping your wrists, elbows, and shoulders in line, push forward, extending your arms and keeping your back straight against the seat.
STEP 3. Do not snap your arms out - instead, keep a slight bend in your elbow when your arms are at their full extension.
STEP 4. Return to the start position, keeping the movement under control and maintaining the alignment of your wrists, elbows, and shoulders. Aim to feel a slight stretch in the chest area when returning back.
STEP 2. Keeping your wrists, elbows, and shoulders in line, push forward, extending your arms and keeping your back straight against the seat.
STEP 3. Do not snap your arms out - instead, keep a slight bend in your elbow when your arms are at their full extension.
STEP 4. Return to the start position, keeping the movement under control and maintaining the alignment of your wrists, elbows, and shoulders. Aim to feel a slight stretch in the chest area when returning back.
Target: Chest Muscles Worked: Pectoralis
Difficulty: Beginner
=============================================
Source:fullfitness.net/exercises/chest
Exercises Back
Posted by Msry 7or
on , under
Exercises
|
Comment (0)
Available back workout routines:
Choose a back workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page
==========================
Assisted Pull-up
This is an excellent exercise for the whole back that can be performed by people of any ability. It also works the biceps muscles and forearm muscles very effectively, so it can be used as part of an arm workout.
STEP 1. Choose a suitable weight, then kneel or stand on the platform and grip the handles. Keep you abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. Make sure that you keep your shoulders down and retracted slightly back - this will help to keep the tension on your back muscles.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Back Squat
This exercise is an effective one for developing leg strength and also works the upper-body stabilizing muscles. It requires a reasonable amount of strength and stability.
STEP 1. Stand with your feet hip-distance apart and with them facing forward and rest the bar on the back of your shoulders just above your shoulderblades. Pull your abdominal muscles in before starting the movement, but not so tightly that your breathing patterns are affected.
STEP 2. Inhale slowly and start the movement at your hips by pushing them out behind you in a sitting motion. Then allow your knees to bend, making sure that they do not travel forward over your toes.
STEP 3. Travel down until your knees are flexed at 90 degrees at a comfortable point, exhale slowly and push your body weight up through your heels to straighten your legs.
STEP 2. Inhale slowly and start the movement at your hips by pushing them out behind you in a sitting motion. Then allow your knees to bend, making sure that they do not travel forward over your toes.
STEP 3. Travel down until your knees are flexed at 90 degrees at a comfortable point, exhale slowly and push your body weight up through your heels to straighten your legs.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Advanced
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Barbell Bent Over Row
STEP 1. With your feet shoulder-width apart and your knees bent roughly 15 to 30 degrees, keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be, at this point, roughly parallel to the floor. Grab the barbell off the floor using a false overhand grip (thumbs should be in line with the rest of your fingers) that's slightly wider than shoulder width. Let this bar hang at arm's length in front of you.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
Target: Back Muscles Worked: Latissimus Dorsi, Trapezius, Lower Back
Difficulty: Beginner
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Cable Seated High Row
This simple but extremely effective exercise works the back muscles that also help with posture. It is vital both that correct posture is maintained and that the weights used are not too heavy.
STEP 1. Sit facing the cable machine, either on the seat provided or on a stability ball, and adjust the weight stack as necessary. The cable pulley should be at around the height of your head when you are seated. Take an overhand grip on the cables and begin to pull back, keeping your elbows high and in line with your shoulders and hands. Maintain your "tall" posture and keep your abdominal muscles tight.
STEP 2. Pull back until either your shoulderblades are touching or you have gone as far as your range of movement allows.
STEP 3. Retract and hold for a second before easing back to the start position, ensuring that your wrist, elbows, and shoulders are traveling in the same line. Repeat for the desired number of reps.
STEP 2. Pull back until either your shoulderblades are touching or you have gone as far as your range of movement allows.
STEP 3. Retract and hold for a second before easing back to the start position, ensuring that your wrist, elbows, and shoulders are traveling in the same line. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Trapezius, Pectoralis
Difficulty: Intermediate
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Cable Seated Low Row
This is a very good back exercise that also isolates the upper back effectively when you retract the shoulderblades during the movement. The eccentric part of the movement also stretches the back muscles out.
STEP 1. Place your feet on the platform, keeping a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso - the handles should come all the way in until it reaches your navel.
STEP 2. Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.
STEP 3. Repeat for the desired number of reps.
STEP 2. Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.
STEP 3. Repeat for the desired number of reps.
Target: Back Muscles Worked: Trapezius, Latissimus Dorsi, Pectoralis
Difficulty: Beginner
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Cable Straight Arm Pull-Down
This exercise works the back well and the triceps muscles assist with the movement. The exercise should not be performed using heavy weights as doing so will compromise its effectiveness.
STEP 1. Stand facing the cable machine, either with your feet slightly wider than a shoulder-width or with one leg forward. Adjust the weight stack to a suitable working weight, then take an overhand grip on the straight bar with your hands about a shoulder-width apart. The starting position of the bar should be slightly higher than shoulder level.
STEP 2. Keeping your elbows slightly bent, brace your upper body and pull the bar down until it reaches your upper thighs - keep your arms rigid throughout.
STEP 3. Slowly raise the bar back to shoulder height, keeping the tension on your back muscles constant and maintaining your posture.
STEP 2. Keeping your elbows slightly bent, brace your upper body and pull the bar down until it reaches your upper thighs - keep your arms rigid throughout.
STEP 3. Slowly raise the bar back to shoulder height, keeping the tension on your back muscles constant and maintaining your posture.
Target: Back Muscles Worked: Latissimus Dorsi, Pectoralis, Triceps Brachii
Difficulty: Beginner
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Dead Lift
is a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer when it is performed well.
STEP 1. Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
Target: Back Muscles Worked: Glutes, Quadriceps, Soleus
Difficulty: Beginner
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Machine Lateral Pull-Down
Like the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a good exercise for beginners because it allows them to build up strength before progressing to body-weight pull-ups and chin-ups.
STEP 1. Adjust the kneepads to comfortably support your legs and to help stabilize weight then stand up and grip the bar with your hands a shoulder-width apart before pulling the bar back down and taking your place under the knee support.
STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.
STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.
STEP 4. Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.
STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.
STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.
STEP 4. Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Beginner
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Cable Close Grip Pulldown
STEP 1. Grab a handle using a close grip with your arms extended straight overhead.
STEP 2. Pull the handle down to the top of your chest.
STEP 3. Return the handle back to the starting position by straightening your arms completely Keep your back upright and straight throughout the movement.
STEP 2. Pull the handle down to the top of your chest.
STEP 3. Return the handle back to the starting position by straightening your arms completely Keep your back upright and straight throughout the movement.
Target: Back Muscles Worked: Latissimus Dorsi, Brachialis, Trapezius
Difficulty: Intermediate
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Seated Reverse Flye
STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs as you can without rounding your back.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
Target: Back Muscles Worked: Deltoids, Infraspinatus, Trapezius
Difficulty: Intermediate
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Back Raise
STEP 1. Position yourself into a back-extension station by placing your feet under the leg brace/anchor so that it is hooked there.
STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.
STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.
STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.
STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.
Target: Back Muscles Worked: Hamstrings, Glutes, Lower Back
Difficulty: Beginner
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Neutral-Grip Pullup
STEP 1. Hang from the parallel chinup bars using an overhand grip, with your palms facing each other. Cross your ankles behind you. Then, pull yourself up until your chest is as close to your hands as possible.
STEP 2. Pause, then slowly lower yourself to the starting position.
STEP 2. Pause, then slowly lower yourself to the starting position.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii
Difficulty: Advanced
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Seated Reverse Fly
STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs as you can without rounding your back.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
Target: Back Muscles Worked: Deltoids, Trapezius, Infraspinatus
Difficulty: Intermediate
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T-Bar Bent-Over Row
STEP 1. Straddle a T-bar - row machine and grab the handles with an overhand grip. Make sure you are standing with your feet shoulder-width apart and your knees slightly bent, as shown.
STEP 2. Keep your back flat and bend your waist until your upper body is about 45 degrees from the vertical, the bar hanging at arm's length directly below your shoulders.
STEP 3. Then, squeezing your shoulder blades together , lift the bar as close as you can to your lower chest. Pause, then slowly lower the bar back to the starting position.
STEP 2. Keep your back flat and bend your waist until your upper body is about 45 degrees from the vertical, the bar hanging at arm's length directly below your shoulders.
STEP 3. Then, squeezing your shoulder blades together , lift the bar as close as you can to your lower chest. Pause, then slowly lower the bar back to the starting position.
Target: Back Muscles Worked: Latissimus Dorsi, Trapezius
Difficulty: Advanced
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Source:fullfitness.net/exercises/back
Exercises Arms
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Available arm workout routines:
Choose an arm workout exercise that you wish to perform, and fully labeled directions shall be provided on the following page
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Angled Prone Curl
STEP 1. Incline a bench toward the 45-degree angle mark. Grab two dumbbells with an underhand grip (as illustrated) and lean against the bench.
STEP 2. Curl the weights slowly straight up. Your wrists should always be fixed, resist twisting them, and keep your upper arms perpendicular to the floor.
STEP 2. Curl the weights slowly straight up. Your wrists should always be fixed, resist twisting them, and keep your upper arms perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Cable Triceps Overhead Extension
This exercise is a very good one for developing both the size and shape of the triceps muscles.
STEP 1. Position your feet in a split stance - one foot in front of the other with your feet hip-distance apart - facing away from the cable machine. Take an end of the rope in each hand and position it behind your head, with your elbows pointing upward.
STEP 2. Exhale and slowly extend your arms at the elbow while maintaining your body position - your arms should be parallel with each other and your elbows should point up.
STEP 3. Keep extending your arms until they are straight, then inhale and slowly lower your arms to return to the starting position.
STEP 2. Exhale and slowly extend your arms at the elbow while maintaining your body position - your arms should be parallel with each other and your elbows should point up.
STEP 3. Keep extending your arms until they are straight, then inhale and slowly lower your arms to return to the starting position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Intermediate
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Cable Triceps Pushdown
This is a slightly more advanced exercise in which you can vary your grip to help with all-round development. It also helps develop good stability when standing.
STEP 1. Stand tall, facing the cable machine with your feet hip-distance apart, your knees slightly flexed, and your elbows pulled back and tucked into your sides. Hold the handles in an underhand grip with your palms facing up.
STEP 2. Inhale slowly, then exhale and extend your arms at the elbow until they are straight. Avoid snapping your arms out and maintain your body position throughout.
STEP 3. Inhale, and flex your arms gently at the elbow to return to the starting position.
STEP 2. Inhale slowly, then exhale and extend your arms at the elbow until they are straight. Avoid snapping your arms out and maintain your body position throughout.
STEP 3. Inhale, and flex your arms gently at the elbow to return to the starting position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Beginner
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Decline Close-Grip Bench Press
This exercise targets primarily the triceps, but includes some lower chest muscles.
STEP 1. While lying on a declined bench, grab the bar using an overhand grip, but hold them closer together than the normal shoulder-width apart.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
Target: Arms Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Intermediate
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Dumbbell Biceps Curl
This is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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French Press
STEP 1. Sit at the end of a bench and grab the barbell with a full, overhand grip slightly shy of being shoulder width. Hold the bar over your head with your arms straight but your elbows unlocked.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
Target: Arms Muscles Worked: Triceps Brachii
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Hammer Curl
STEP 1. Site on the edge of the workout bench and hold a pair of dumbbells using a neutral grip (as shown on the diagram) and let them just hang at arm's length.
STEP 2. Without changing your wrist positioning, slowly curl the weights up toward your shoulders. Remember to keep your upper arms tucked against your sides as you go through the motion.
STEP 2. Without changing your wrist positioning, slowly curl the weights up toward your shoulders. Remember to keep your upper arms tucked against your sides as you go through the motion.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Beginner
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Lat Pulldown
This exercise works both the back and biceps effectively.
STEP 1. Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
Target: Arms Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Beginner
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Seated Triceps Extension
STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
Target: Arms Muscles Worked: Triceps, Deltoids
Difficulty: Beginner
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Swiss Ball Preacher Curl
STEP 1. Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells in an underhand grip. Let our weight move back toward your heels as you brace your triceps on the ball, forearms down.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Reverse Wrist Curl
STEP 1. Hold a barbell, or an EZ-curl bar with an overhand grip and kneel facing the long side of a bench, as shown.
STEP 2. Rest your forearms on the bench with your wrists hanging off the other side. Lower the bar as far as possible.
STEP 3. Raise the bar by bringing the backs of your hands toward your elbows.
STEP 2. Rest your forearms on the bench with your wrists hanging off the other side. Lower the bar as far as possible.
STEP 3. Raise the bar by bringing the backs of your hands toward your elbows.
Target: Arms Muscles Worked: Wrist Extensors
Difficulty: Beginner
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Overhead Bar Press
This exercise helps give the triceps muscles an excellent shape and increased size, and also works the muscles that help stabilize the shoulder.
STEP 1. Lie flat on your back on a bench and bring your feet up to the edge of the bench, keeping your feet, knees, and hips in line. Hold the bar above your body with your hands a shoulder-width apart and your elbows, wrists, and shoulders in a vertical line.
STEP 2. Inhale and slowly lower the bar toward your forehead by flexing your arms at the elbows - keep your arms parallel to each other and your elbows pointing up.
STEP 3. Stop the movement a safe and comfortable distance away from your forehead, then slowly exhale and extend your arms at the elbow to push back to the start position.
STEP 2. Inhale and slowly lower the bar toward your forehead by flexing your arms at the elbows - keep your arms parallel to each other and your elbows pointing up.
STEP 3. Stop the movement a safe and comfortable distance away from your forehead, then slowly exhale and extend your arms at the elbow to push back to the start position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Advanced
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Machine Triceps Extension
This is a simple beginner's exercise that allows you to lift heavy weights and gives your triceps muscles a good all-round shape.
STEP 1. Adjust the pad to support your chest. Sit with your chest against the pads and bring the handles up. Grasp the handles with your palms facing each other and arms parallel to each other, resting the back of your arms on the chest pad. Maintain a straight back by pushing your hips toward the back of the seat.
STEP 2. Without letting your shoulders rise, and keeping your arms parallel to each other, exhale and push the handles down and away from you.
STEP 3. Push until your arms are straight, then inhale as you slowly return to the start position.
STEP 2. Without letting your shoulders rise, and keeping your arms parallel to each other, exhale and push the handles down and away from you.
STEP 3. Push until your arms are straight, then inhale as you slowly return to the start position.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Beginner
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Standing Biceps Curl
This is a useful exercise that allows you to lift heavy weights and increase the size and strength of your biceps muscles. Experimenting with variations on the handgrip can help all-round development.
STEP 1. Stand tall with your feet a shoulder-width apart and your knees slightly flexed. Work your hands from the ends of the bar toward the middle, gripping the bar at the first bends you reach.
STEP 2. Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.
STEP 3. Inhale and slowly return the bar to the starting position.
STEP 2. Inhale, then slowly raise the bar toward your shoulders as you exhale, keeping your elbows close to your sides without letting them travel forward.
STEP 3. Inhale and slowly return the bar to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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Standing Concentration Curl
STEP 1. Stand so that you have roughly twice your shoulder-width distance between your feet. Place a dumbbell on the floor between your feet. Bend forward at the hips to a flat-back position and grab the dumbbell with your nondominant hand. Make sure you place your other hand on the middle of your opposite thigh as support for your back. Keep your back flat, and let your weighted arm hang directly underneath your shoulder.
STEP 2. Curl the weight toward your face, moving only your forearm and making sure your elbow doesn't move back. Stop when the weight is about chin-high, pause, and slowly return to the starting position.
STEP 3. Finish the set with that arm and then repeat with the other.
STEP 2. Curl the weight toward your face, moving only your forearm and making sure your elbow doesn't move back. Stop when the weight is about chin-high, pause, and slowly return to the starting position.
STEP 3. Finish the set with that arm and then repeat with the other.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Swiss-Ball Preacher Curl
STEP 1. Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells in an underhand grip. Let our weight move back toward your heels as you brace your triceps on the ball, forearms down.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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Triceps Kickback
This exercise is an excellent one for developing triceps, but it is vital that you use the correct technique. Correct body position is especially important.
STEP 1. Take a dumbbell in one hand, then place your opposite knee on a bench, together with your other hand, and place your other foot on the floor, flexing it slightly at the knee. Then pull the arm holding the dumbbell straight back and up to your side, making it parallel to the floor - keep your back straight.
STEP 2. Holding the dumbbell so that you have a 90 degree angle at your elbow, exhale slowly and extend your arm as far as it will go, or until your wrist, elbow, and shoulder are in line.
STEP 3. Inhale and lower the dumbbell slowly, but only until you reach an angle of 90 degrees at your elbow. Repeat for the required number of reps.
STEP 4. Repeat holding the dumbbell in the other hand.
STEP 2. Holding the dumbbell so that you have a 90 degree angle at your elbow, exhale slowly and extend your arm as far as it will go, or until your wrist, elbow, and shoulder are in line.
STEP 3. Inhale and lower the dumbbell slowly, but only until you reach an angle of 90 degrees at your elbow. Repeat for the required number of reps.
STEP 4. Repeat holding the dumbbell in the other hand.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Intermediate
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Triceps Assisted Dip
This triceps exercise can require considerable strength when the assist is not used. It also works the pectoral muscles of the chest to some degree.
STEP 1. Place a hand on each handle, keeping your hands in line with your elbows and shoulders. Slowly place first one and then the other knee onto the kneepad.
STEP 2. Lower your body weight gently onto the kneepad, keeping your shoulder, elbows, hips, and knees in line.
STEP 3. Inhale as the kneepad lowers and push your elbows out behind you. Lower yourself down to a comfortable position, but aim to have an angle at 90 degrees at each elbow.
STEP 4. When you have reached the position, exhale and slowly push yourself back up the start position.
STEP 2. Lower your body weight gently onto the kneepad, keeping your shoulder, elbows, hips, and knees in line.
STEP 3. Inhale as the kneepad lowers and push your elbows out behind you. Lower yourself down to a comfortable position, but aim to have an angle at 90 degrees at each elbow.
STEP 4. When you have reached the position, exhale and slowly push yourself back up the start position.
Target: Arms Muscles Worked: Triceps Brachii, Pectoralis, Deltoids
Difficulty: Intermediate
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Upright Row
STEP 1. For this exercise, it is best to use an EZ-cur bar, attached to the low cable. Stand roughly 30 cm or a foot in front of the device.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
Target: Shoulders Muscles Worked: Deltoids, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Wrist Curl
STEP 1. Using an underhand grip, take hold of the barbell with your hands a few inches apart. Sit on the end of a bench, keep your back flat while resting your forearms on it but making sure that your wrist and hand hang off the end.
STEP 2. Allow your wrists to bend back and the barbell to roll to the ends of your fingers. Close your fingertips as you curl your palms toward your biceps.
STEP 3. Pause, reverse the motion, and let the bar roll back to your fingertips.
STEP 2. Allow your wrists to bend back and the barbell to roll to the ends of your fingers. Close your fingertips as you curl your palms toward your biceps.
STEP 3. Pause, reverse the motion, and let the bar roll back to your fingertips.
Target: Arms Muscles Worked: Wrist Flexors
Difficulty: Beginner
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Source:fullfitness.net/exercises/arms
