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Barbell Shrugs |
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Purpose:Develop the trapezious and upper back muscles. Forearms receive secondary stress. |
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Equipment variations: Barbell, dumbbells or smith machine. |
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Starting position:Wear a lifting belt for lower back support. Stand erect in front of a power rack. The
barbell should be resting on the pins of the rack in a position that will allow a full stretch in
your traps during the exercise. Your feet should be shoulder-width apart. Grasp the
barbell using an overhand grip(palms facing your body). Your arms should be slightly
closer than shoulder width apart.
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Performance:Stand erect by straightening your legs. Your shoulders should be relaxed. Shrug your
shoulders straight upward, using the strength of your traps to pull the barbell up. Squeeze
your traps hard at the top of the movement. Focus on feeling the contraction in your
traps. Slowly return the barbell to the starting position. Repeat.
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Barbell Extensions |
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Purpose:Develop the inner and medial heads of the triceps. |
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Equipment variations: E-Z curl bar or barbell. |
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Starting position:Grasp the barbell using an overhand grip(palms facing your body). Space your hands
about six inches apart. Lie back on the bench with your feet on the floor in order to
stabilize your body. Make sure your head is not hanging off the edge of the bench.
Straighten your arms so that they are perpendicular to the floor. |
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Performance:Bending at your elbows, slowly lower your arms in a semicircular arc to a point just above
your forehead. Reverse the motion and push the barbell back to the starting position.
Repeat for the desired number of repetitions.
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Barbell Upright Rows
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Purpose:Develop the trapezious and deltoid muscles. Secondary stress is placed on the biceps and
forearms. |
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Equipment variations: Barbell or smith machine. |
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Starting position:Use a lifting belt for lower back support. Grasp the barbell using a narrow overhand grip.
Your thumbs should be about six inches apart. Stand erect with your arms hanging straight
down.
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Performance:Using a slow and controlled movement, pull the barbell straight upward, keeping it close to
your body. Raise the barbell until the bar is at shoulder level. Slowly lower the barbell
back to the starting position. Repeat for the desired number of repetitions.
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Behind-the-neck Barbell Press
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Purpose:Develop the anterior deltoids(rear shoulder muscles) and medial deltoids(side shoulder
muscles). The triceps and upper back muscles recieve secondary stress. |
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Equipment variations: Barbell, dumbbells or smith machine. |
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Starting position:Always wear a lifting belt when performing this movement. Sit on a bench that has a
lower back support. Use a power rack to take the barbell. Grip the bar with a sligthly
wider than shoulder width overhand grip. Move far enough away from the power rack so
that the bar will not hit the power rack when lifted. |
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Performance:Using a slow and controlled effort, push the barbell overhead until your arms are fully
extended above your head. Slowly lower the barbell behind your head to a point where
the bar is even with your ears(lowering the barbell below this point will put your shoulders
in an unnatural position that could lead to an injury). Return the bar to the overhead
position. Repeat.
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Bench Press |
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Purpose: Develop the pectorals (chest muscles),
anterior deltoids(front shoulder muscles) and the triceps.
Secondary emphasis is placed on the medial deltoids
(mid shoulder) and the muscles in the middle of the upper back. |
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Equipment variations: Barbell, dumbbells or smith machine. |
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Starting position: Lie with your back on the bench and
your shoulders about three to four inches from the end of the bench.
Balance your body on the bench while keeping your feet firmly
planted on the floor. Use an overhand grip on the bar with your
hands two to four inches beyond shoulder width. Push the barbell
up to remove it from the rack while keeping it directly above your shoulders. |
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Performance:While keeping your elbows directly out to your sides,
bend your arms and slowly lower the barbell down toward your chest.
Allow the barbell to lightly touch the lower portion of your chest.
Do not bounce the weight on your chest. Push the weight back up to
straight arm length. Perform the desired number of reps in this fashion.
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Cable Abductors
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Purpose:Develop the thigh and side abductor muscles. |
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Equipment variations: Cables with a padded cuff attachment. |
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Starting position:Attach the padded cuff to your right ankle. The ring of the padded cuff should be
positioned toward the midline(center) of your body. Stand with your left side facing the
cable pulley machine. The cable should run across the front of your body. Allow the
weight attached to pull your foot across the midline of your body. Keep your legs straight
throughout the movement. |
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Performance:Using a slow and controlled movement, move your right foot upward across your body in a semicircular
arc. Pause at the top of the movement. Return to the starting position. Repeat for the
desired number of reps. Top Of Page |
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Cable Adductors
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Purpose:Develop all the thigh-adductor muscles. |
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Equipment variations: Cables with a padded cuff attachment. |
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Starting position:Stand in a position that will allow the working leg to move away from the machine and
across the front of your body. Attach the padded cuff to your ankle. Keep your leg straight
throughout the movement. |
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Performance:Using a slow and controlled movement, pull your working leg away from the cable
attachment, toward the center of your body. Hold this position for 1-2 seconds. Slowly
allow your leg to return to the starting position. Repeat for the desired number of
repetitions. Top Of Page |
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Chins |
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Purpose:Develop the lattimus dorsi (lats).Strong stress is also placed on the biceps and forearms. |
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Equipment variations: Chinning bar or assisted chinning machine (i.e. Gravitron). |
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Starting position:Take a overhand grip on the chinning bar with your palms facing away from your body.
Gripping the bar with your thumbs over the bar allows for less bicep involvement and puts
more focus on the lats. Lifting straps are also very helpful for this exercise, since your
grip will usually fatigue before your lats. Grasp the bar with a shoulder width grip. Bend
your knees and cross your legs to increase stability. Maintain this position throughout
the movement. |
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Performance:Pull your body up toward the bar while keeping your lower body as still as possible. Try
not to sway. Begin to arch your back as you approach the chinning bar. Slowly begin to
descend back to the starting position. Keep your muscles tense throughout the movement
and dont over relax at the bottom position. This will help to decrease your chance of
injuries. Perform the desired number of repetitions.
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Decline Bench Press
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Purpose:Develop the lower portions of the pectoralis major(chest) and triceps. Secondary stress is
placed on the lattimus dorsi (lats). |
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Equipment variations: Barbell, dumbbells or smith machine. |
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Starting position:Make sure that the support racks on the decline bench are in a position that will allow you
to rerack the weights apon completion of the movement. Lie with your back on the bench
and your feet hooked under the foot pads. Grip the bar with an overhand grip. Your
hands should be three to five inches past your shoulders. Lift the bar from the rack by
straightening your arms. Try to keep the barbell directly in line with your shoulder joints.
A good spotter is essential when performing any type of bench pressing.
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Performance:While keeping the elbows back, lower the barbell until it touches the lower part of your
chest. Do this in a slow and controlled manner. Focus on feeling the tension in your chest
. Return the barbell to the starting position by straightening your arms. Perform the
desired number of repetitions.
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Flat Bench Dumbbell Flyes |
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Purpose:Assist in shaping the pectoralis(chest). Flyes allow you to isolate your pecs with minimal
tricep involvement. Flyes are more of a shaping exercise for the pecs as opposed to bench
pressing which is more of a size builder. This exercise allows you to place more stress on
different parts of the chest by changing the angle of the bench. Higher inclines place more
stress on the upper pecs and shoulders. Lower inclines place most of the stress on the lower
portions of the pecs. |
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Equipment variations: Dumbbells. |
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Starting position:Lie with your back on the bench and a dumbbell in each hand. Keep your palms facing each
other and bring dumbbells to a straight arms length directly above your shoulders. Slightly
bend your arms(about ten degrees) and maintain this rounded arm position throughout the
exercise. |
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Performance:Allow your upper arms travel directly out to your sides and slowly lower the dumbbells in a
semicircular arc until they reach a position where you feel a comfortable stretch in your
pecs(usually about parallel to the floor). Slowly return the weights to the starting
position using your pecs to muscle up the weights in a controlled fashion. Repeat until the
desired number of repetitions are completed.
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Floor Crunches |
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Purpose:Develop the entire front abdominal wall. Most of the stress is focused on the upper
section of the rectus abdominus(upper abs). |
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Equipment variations: Flat bench. |
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Starting position: Lie with your back on the floor and your knees over a flat bench. Your knees should be at
an angle that will allow your thighs to be perpendicular to the floor. Cross your arms over
your chest and keep them in this position throughout the exercise. Placing your hands
behind your neck can place unwanted stress on the neck and may lead to injury. |
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Performance:While focusing on contracting your abs, lift your shoulders and head toward the bench.
Exhale the air from your lungs in order to increase the force of the contraction in your abs.
Performed correctly, this movement requires a very small range of motion. Your entire
upper body should not be separated from the floor. Only your head and shoulders should
come a few inches from the floor. Return to the starting position and repeat for the
desired number of repetitions.
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Dumbbell Hammer Curls
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Purpose:Develop the brachialis and forearm flexor muscle groups. |
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Equipment variations: Dumbbells. |
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Starting position:Stand erect with your feet about shoulder-width apart. Grasp two dumbbells. Your arms
should be hanging straight down at your sides with a dumbbell in each hand. Your palms
should be facing the side of your thighs with your hands parallel to each other.
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Performance:Slowly curl the dumbbells up toward your front deltoids. Keep your arms parallel to each
other in order to stress the forearms. Return to the starting position by lowering the
dumbbells in a slow and controlled fashion. Repeat for the desired number of repetitions. Top Of Page |
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Incline Bench Press
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Purpose: Develop the pectoralis major and minor(upper chest), deltoids
(shoulders) and triceps. Secondary stress is placed on the medial deltoids(mid shoulders)
and upper back muscles. |
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Equipment variations: Barbell, dumbbells or smith machine. |
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Starting position:Lie on an incline bench. Setting the incline in the lowest position usually is best for
developing the upper chest. At steeper inclines the focus moves from the pecs to the
shoulders. Balance your body on the bench while keeping your feet firmly planted on the
floor. Use an overhand (palms facing away from your body) grip on the bar with your
hands three to five inches beyond shoulder width. A good spotter is essential when
performing any type of bench pressing exercises. |
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Performance:Bend your arms and lower the barbell in a slow and controlled fashion. Lower the bar
until it lightly touches your upper chest. Push the bar up to straight arms length. Perform
the desired number of reps in this fashions.
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Leg Curls |
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Purpose:Isolate and develop the hamstrings. There is minimum secondary involvement of other
muscle groups during this exercise. |
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Equipment variations: Lying leg curl machine, standing leg curl machine or dumbbell(between feet). |
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Starting position:Lie face down on the machine. Position your feet underneath the pads. The pads should
rest about two inches above your heels. Your knees should be at the edge of the bench
facing the lever arm of the machine. Your legs should be straight in this position. Grasp the
handles at the side or front of the machine to stabilize yourself. |
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Performance:Using the strength in your hamstrings, bend your legs and bring them as close to your
glutes as possible. Pause for 1-2 seconds and focus on contracting your hamstrings as
hard as possible. Slowly return to the starting position. Repeat for the desired number of
repetitions.
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Leg Extensions |
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Purpose:Isolate and develop the quadricep muscles. |
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Equipment variations: Leg extension machine. |
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Starting position:Sit on the leg extension machine with your legs bent and knees slightly past the edge of
the seat. Tuck your feet under the foot pad, letting the pad rest about two inches above
your ankles. The backrest should be set in a comfortable position(usually slightly below
perpendicular to the floor). Grasp the handles at the side of the machine to stabilize
yourself. |
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Performance:Slowly push the weight up with the strength of your quadriceps, until your legs are straight.
Hold this position for 1-2 seconds and feel the contraction in your quads. This is the top
of the movement. Using a slow controlled movement return to the starting position . You
have completed one rep. Repeat.
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Leg Press |
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Purpose:Develop the quads and the thighs. Secondary stress is placed on the hamstrings and
glutes. |
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Equipment variations: Any quality legpress machine. A forty five degree angle is standard. |
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Starting position:Adjust the backrest to a comfortable position. Foot position is very important. In order
to place more tension on the quads, place feet in the center(not top or bottom) of the pad.
Your feet should be about shoulder width apart. Knees should be slightly bent, but not
locked. Grip the handles at the sides of the machine for stability. |
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Performance:Slowly lower the weight stack as low as your flexibility permits, while keeping your hips
on the pad. Do not bounce the weights at the bottom of the movement. Straighten your
legs to return to the starting position. That was one repetition. Repeat for the desired
number of reps.
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Leg Raises |
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Purpose: Develop the entire front abdominal wall. Most of the stress is focused on the lower
abdominals. |
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Equipment variations: Adjustable abdominal board. |
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Starting position: Using an adjustable abdominal board, lie on your back with your head facing toward the
upper end of the board. Grasp the handle of the board for support. You should now be
lying flat, face up on the board with your arms extended above your head in order to
firmly grasp the handle. Your legs should be slightly bent and remain so during the
exercise. This will prevent placing unnecessary stress on your lower back. |
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Performance:Using the strength in your abs, lift your feet up in a semicircular arc until they are slightly
above your hips. Focus on feeling the tension in your lower abs. Using a slow controlled
movement return your feet back to the starting position. Perform the desired number of
repetitions.
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Lunges |
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Purpose:Tone and refine the muscles in the quadriceps and glutes. Secondary stress is placed on
the hamstrings. |
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Equipment variations: Dumbbells, barbells or smith machine. |
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Starting position:Place a light weight barbell behind your neck and grip it close to the plates(wide grip).
Point your toes straight ahead with your feet about eight inches apart. |
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Performance:Begin by stepping forward about three feet with your left foot. Keep your toes forward
and planted firmly to maintain balance. Bend your left leg slowly and in a controlled
fashion. This will bring your right knee close to the floor. Your left thigh should be
parallel with the floor. You should know be feeling a stretching sensation in your right
quadricep. This is the bottom of the movement. Return to the starting position by
pushing off with your left leg. Alternate legs and complete the desired number of
repetitions in this fashion.
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Machine Pullovers |
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Purpose:Develop the upper back and lats. This is an excellent exercise for isolating the lats and
packing on slabs of quality muscle. It is nicknamed the upper body squat it almost
equals the squat in terms of overall effectiveness. |
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Equipment variations: Pullover machine or dumbbell. |
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Starting position:Position yourself on the pullover machine in a position that will allow your lats to feel a
good stretch when your arms are in the overhead position. Your lower back should be
slightly arched throughout the movement. Use the machines seatbelt to keep your body
stabilized. Place your elbows against the pads. Grip the machine securely. Your feet
should be placed against the footpads or bar. Slowly release the foot pedal, allowing the
elbows to be drawn behind your head. |
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Performance:Focusing on feeling the movement in your lats, bring your elbows down to your torso by
pushing against the pads of the machine. Try not to use your hands to pull the bar down
since this would allow you to pull with your biceps instead of your lats. When you have
reached the bottom position(bar is touching your torso) hold this position for 1-2 seconds
and focus on contracting your lats hard. Slowly return to the starting position and repeat.
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Rear Dumbbell Raises
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Purpose:Develop the posterior deltoids(rear shoulder muscles) and upper back muscles. |
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Equipment variations: Barbell, dumbbells or smith machine. |
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Starting position:Sit at the end of a flat bench with your entire body facing away from the length of the
bench. Your feet should be about two feet in front of the bench and close to each other.
Point your arms directly toward the floor, bend over at your waist and rest your torso on
your thighs. Palms should be facing each other and arms slightly bent at the elbows.
Maintain this position throughout the exercise.
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Performance:While keeping your torso still, slowly raise the dumbbells in a semicircular fashion directly
out to your sides. When the dumbbells reach shoulder level, begin to lower them back to
the starting position. Repeat for the desired number of reps.
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Reverse-Grip Barbell Rows |
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Purpose:Develop the lower lats. Secondary stress is placed on the trapezious, posterior
deltoids(rear shoulder muscles) and biceps. |
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Equipment variations: Barbell, dumbbell or smith machine. Lifting straps will assist in gripping the bar. |
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Starting position:This exercise requires the use of a lifting belt in order to prevent lower back injuries.
Bend over and grasp the barbell using a shoulder-width grip. Your palms should be facing
away from your body. Arch your lower back and maintain this position throughout the
movement. Stand with your knees slightly bent for stability. Your upper body should be
slightly above parallel to the floor. Keeping your lower back arched is very important.
Your lats can not completely contract if the lower back is not arched. |
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Performance:Pull the bar up toward your waist, moving only your arms. Your torso should remain still
throughout the movement. Elbows should stay close to your sides(not flaring out). At
the top of the movement the bar should be within 1-2 inches of your waist. Hold this
position for a couple seconds and focus on squeezing your lats hard. Slowly return to the
starting position. That was one rep. Repeat for the desired number of repetitions.
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Reverse-Grip Cable Pull Downs |
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Purpose:Develop the outer head of the triceps. The medial and inner heads receive secondary
stress. |
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Equipment variations: Straight bar cable attachment. |
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Starting position:Attach handle to the top of the pulley on the cable pulldown machine. Stand erect with
your body facing the machine. Allow about one foot of space between your body and the
cable. Bend your arms and grasp the handle with your palms facing forward(away from
your body). Your forearms should be slightly above parallel to the floor with your palms
up. Keep your torso erect throughout the movement. Try not to lean in toward the
weight stack. |
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Performance:Pull the handle down toward your upper thighs in a semicircular arc, moving only your
forearms. When your arms are straight (bottom of the movement). Curl your wrists back
toward your thighs in order to place more stress on your triceps. Hold this position for
about two seconds. Slowly return to the starting position. Repeat for the desired number
of repetitions.
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Seated Cable Rows |
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Purpose:Develop all the major muscles of the back. Stress is placed on the traps and lats. Secondary stress is placed on the biceps, posterior deltoids
(rear delts) and forearms. |
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Equipment variations: Various types of handles can be attached to the machine. |
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Starting position:Use a handle that allows you to take a narrow grip. Palms should be parallel to each
other. Sit on the seat and place your feet against the pads. Your knees should be slightly
bent. Arch your lower back and maintain this arch throughout the movement. |
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Performance:Pull the handle back toward your waist. Keep your elbows close to your sides during the
movement. When the handle touches the lifting belt(at your waist), squeeze your upper
back hard. Visualize your rear delts actually trying to touch each other in order to feel
your back contracting. Hold this position for a couple seconds. Slowly return to the
starting position. Remember that the purpose of this exercise is to develop the lats.
Therefore, overextending your torso when returning the weight stack is not necessary and
only places undue stress on the lower back. Perform the desired number of repetitions
using good form.
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Seated Calf Raises |
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Purpose: Develop the muscles of the calves. |
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Equipment variations: Seated Calf Machine. |
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Starting position:Sit on the seat with your body facing the machine. Place the balls of your feet and toes on
the foot plate. Put the pads over the top of your knees. Adjust to a snug fit. |
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Performance:Release the weight while pushing up with your toes. Focus on contracting your calves
while raising the weight as high as possible by pushing up with your toes. Contract your
calves at the top of the movement. Slowly descend back to the starting position. Repeat
for the desired number of repetitions.
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Seated Dumbbell Curls |
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Purpose: Isolate and develop the biceps. This is one of the most effective movements for
developing the biceps when performed correctly. |
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Equipment variations: Flat bench or incline bench. |
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Starting position:Sit at the end of a flat bench, facing away from the bench. Allow your arms to hang straight
down resting against the sides of your torso. Keep your arms at your sides throughout
the exercise. Your wrists should be facing forward. |
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Performance:Bending at your elbows, use your forearms to bring the dumbbells up toward your
shoulders in a semicircular arc. Keep your torso still. Do not rock or sway in order to lift
the weight. Focus on contracting the biceps at the top of the movement. Slowly lower
the dumbbells back to the starting position. Repeat for desired number of reps.
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Side Dumbbell Raises |
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Purpose:Develop the medial (side) heads of the deltoids. Secondary stress is placed on the anterior delts
and traps. |
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Equipment variations: Dumbbells. |
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Starting position:Stand erect with your feet about shoulder width apart. Pick up two light weight
dumbbells. Hold dumbbells with your palms facing each other, about six inches in front of
your hips. Allow some cushioning by bending slightly at your knees. |
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Performance:Focusing on feeling the movement in your deltoids, use your shoulder strength to raise the
dumbbells in a semicircular arc while keeping your palms toward the floor. Lower the
dumbbells in the same arc and repeat for the desired number of repetitions.
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Standing Barbell Curls |
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Purpose:Develop the bicep and forearm muscle groups. |
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Equipment variations: Barbell or E-Z Curl bar. |
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Starting position:Grasp the barbell with a shoulder width grip. Your palms should be facing away from
your body. Stand erect with your knees slightly bent for added stability. Your arms
should be straigt, and the barbell should be resting accross your upper thighs. Keep your
upper arms against your sides throughout the movement. |
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Performance:Bend your elbows and bring the barbell up toward your body in a semicircular arc. Your
forearms should be the only thing moving. Keep your shoulders still, do not rock or sway
in order to lift the weight. Focus on squeezing the biceps hard at the top of the
movement. Slowly lower the barbell back to the starting position. Perform the desired
number of repetitions.
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Standing Calf Raises |
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Purpose:Develop the muscles of the calves. |
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Equipment variations: Standing Calf Machine. |
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Starting position: Bend slightly at the knees in order to position your shoulders under the two pads of the
machine. Stand in the calf block with your feet about a foot apart. Your toes and the
balls of your feet should be the only part of your feet on the calf block. Stand erect while
straightening your legs. You should now be standing straight with your knees locked and the
weight stack is being supported by the shoulder pads. Let your heels descend slowly,
allowing your calves to be in a fully stretched position. |
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Performance:While concentrating on feeling the movement in your calves, push up with your toes as
high as possible. Focus on contracting the calves at the top of the movement. Slowly
descend back to the starting position, allowing the calves to fully stretch at the bottom of
the movement. Do not bounce. Repeat for the desired number of repetitions.
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Stiff-Legged Deadlifts |
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Purpose:Develop the muscles of the lower back and hamstrings. Secondary emphasis is placed on
the upper back muscles. This is a great exercise for packing on slabs of quality muscle on
the hamstrings. |
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Equipment variations: Barbell, dumbbells or smith machine. |
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Starting position:It should not be necessary to stand on a block or bench when performing this movement
correctly. Arching your lower back will allow for a complete range of motion without
having the barbell go below your shins. A good arch will also decrease your chance of
injury. Always wear a lifting belt when performing this exercise. |
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Performance:Grasp the barbell using an overhand grip. Stand erect. The barbell should be resting
against your upper quadricep(front thighs) muscles. Bend knees slightly and maintain this
position throughout the movement. Keeping your body stable bend forward at your waist
and allow the barbell to come close(within an inch) to touching the floor. You should feel
a good stretch in your hamstrings. Slowly return to the starting position. Repeat for the
desired number of repetitions.
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Squats |
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Purpose:Develop the quadriceps, glutes and lower back muscles. Secondary stress is placed on the
hamstrings and upper back. A good set of squats show you what focus, intensity and pain
really mean. Intense squatting will do wonders for overall development. |
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Equipment variations: Power Rack (Squat Rack), smith machine or dumbbells. |
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Starting position:Squats are best performed using a power rack. Squatting in front of a mirror will allow
you to perfect your form. Set the hooks(on the rack) about one to two inches below your
shoulders. Place the bar in a comfortable position across your upper back and trapezious. |
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Performance:Look straight ahead and arch your back slightly. Carefully take a step back from the front of
the power rack. Place your feet slightly wider that shoulder width apart. Point your toes
out slightly in a comfortable position. Keep your back tight and your torso upright
throughout the exercise. Slowly lower yourself all the way down until your thighs are
slightly below parallel to the floor. Try to keep your knees in line with your toes. Do not
bounce at the bottom of the movement. Reverse the direction and travel upward. Repeat.
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Wrist Curls
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Purpose:Develop the inner forearm muscles. |
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Equipment variations: Barbell or dumbbells. |
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Starting position:Grasp the barbell using a shoulder-width grip. Sit on the end of a flat bench with your
body facing away from the bench. Your feet should be shoulder width apart. Allow your
forearms to rest on top of your thighs. Let your wrist dangle over the ends of your knees.
Allow the barbell to pull your wrists down as far as possible.
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Performance:Curl the barbell upward toward your body in a semicircular arc. Contract your forearms hard at the top of
the movement. Slowly lower the barbell back to the starting position. Repeat for the
desired number of repetitions.
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