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compound | calves | Rocket Jump | push | Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body; To initiate the move, squat down halfway and explode back up as high as possible; Fully extend your entire body, reaching overhead as far as possible; As you land, absorb your impact through the legs; | body only | quadriceps | The Rocket Jump exercise uses a push force. The Rocket Jump exercise has a compound mechanic. The Rocket Jump exercise is performed with body only equipment. The Rocket Jump exercise primarily targets the quadriceps muscle(s). The Rocket Jump exercise engages the calves muscle(s) as secondary muscles. The Rocket Jump exercise is performed as such: Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body; To initiate the move, squat down halfway and explode back up as high as possible; Fully extend your entire body, reaching overhead as far as possible; As you land, absorb your impact through the legs; |
isolation | not applicable | Rocking Standing Calf Raise | push | This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck); Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance; Also maintain a straight back and keep the knees with a slight bend; never locked; This will be your starting position; Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf; Ensure that the knee is kept stationary at all times; There should be no bending (other than the slight initial bend we created during positioning) at any time; Hold the contracted position by a second before you start to go back down; Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched; Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out; Hold for a second and bring them back down as you breathe in; Repeat for the recommended amount of repetitions; | barbell | calves | The Rocking Standing Calf Raise exercise uses a push force. The Rocking Standing Calf Raise exercise has a isolation mechanic. The Rocking Standing Calf Raise exercise is performed with barbell equipment. The Rocking Standing Calf Raise exercise primarily targets the calves muscle(s). The Rocking Standing Calf Raise exercise does not engage any secondary muscles. The Rocking Standing Calf Raise exercise is performed as such: This exercise is best performed inside a squat rack for safety purposes; To begin, first set the bar on a rack that best matches your height; Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck); Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso; Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out; Keep your head up at all times as looking down will get you off balance; Also maintain a straight back and keep the knees with a slight bend; never locked; This will be your starting position; Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf; Ensure that the knee is kept stationary at all times; There should be no bending (other than the slight initial bend we created during positioning) at any time; Hold the contracted position by a second before you start to go back down; Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched; Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out; Hold for a second and bring them back down as you breathe in; Repeat for the recommended amount of repetitions; |
compound | biceps | Rocky Pull-Ups and Pulldowns | pull | Grab the pull-up bar with the palms facing forward using a wide grip; As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched; Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest; Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise; Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program; | other | lats | The Rocky Pull-Ups and Pulldowns exercise uses a pull force. The Rocky Pull-Ups and Pulldowns exercise has a compound mechanic. The Rocky Pull-Ups and Pulldowns exercise is performed with other equipment. The Rocky Pull-Ups and Pulldowns exercise primarily targets the lats muscle(s). The Rocky Pull-Ups and Pulldowns exercise engages the biceps muscle(s) as secondary muscles. The Rocky Pull-Ups and Pulldowns exercise is performed as such: Grab the pull-up bar with the palms facing forward using a wide grip; As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched; Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest; Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise; Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program; |
compound | calves | Romanian Deadlift | pull | Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width; Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion; Bend the knees slightly and keep the shins vertical, hips back and back straight; This will be your starting position; Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale; Tip: The movement should not be fast but steady and under control; Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting; Tip: Take a deep breath at the start of the movement and keep your chest up; Hold your breath as you lower and exhale as you complete the movement; Repeat for the recommended amount of repetitions; | barbell | hamstrings | The Romanian Deadlift exercise uses a pull force. The Romanian Deadlift exercise has a compound mechanic. The Romanian Deadlift exercise is performed with barbell equipment. The Romanian Deadlift exercise primarily targets the hamstrings muscle(s). The Romanian Deadlift exercise engages the calves muscle(s) as secondary muscles. The Romanian Deadlift exercise is performed as such: Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width; Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion; Bend the knees slightly and keep the shins vertical, hips back and back straight; This will be your starting position; Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale; Tip: The movement should not be fast but steady and under control; Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting; Tip: Take a deep breath at the start of the movement and keep your chest up; Hold your breath as you lower and exhale as you complete the movement; Repeat for the recommended amount of repetitions; |
compound | forearms | Romanian Deadlift from Deficit | pull | Begin standing while holding a bar at arm's length in front of you; You can stand on a raised platform to increase the range of motion; Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows; The back should remain in absolute extension at all times, and the bar should remain in contact with the legs; If done properly, there should be heavy tension felt in the hamstrings; Reverse the motion to return to the starting position; | barbell | hamstrings | The Romanian Deadlift from Deficit exercise uses a pull force. The Romanian Deadlift from Deficit exercise has a compound mechanic. The Romanian Deadlift from Deficit exercise is performed with barbell equipment. The Romanian Deadlift from Deficit exercise primarily targets the hamstrings muscle(s). The Romanian Deadlift from Deficit exercise engages the forearms muscle(s) as secondary muscles. The Romanian Deadlift from Deficit exercise is performed as such: Begin standing while holding a bar at arm's length in front of you; You can stand on a raised platform to increase the range of motion; Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows; The back should remain in absolute extension at all times, and the bar should remain in contact with the legs; If done properly, there should be heavy tension felt in the hamstrings; Reverse the motion to return to the starting position; |
compound | biceps | Rope Climb | pull | Grab the rope with both hands above your head; Pull down on the rope as you take a small jump; Wrap the rope around one leg, using your feet to pinch the rope; Reach up as high as possible with your arms, gripping the rope tightly; Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest; Resecure your feet on the rope, and then stand up to take another high hold on the rope; Continue until you reach the top of the rope; To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion; | other | lats | The Rope Climb exercise uses a pull force. The Rope Climb exercise has a compound mechanic. The Rope Climb exercise is performed with other equipment. The Rope Climb exercise primarily targets the lats muscle(s). The Rope Climb exercise engages the biceps muscle(s) as secondary muscles. The Rope Climb exercise is performed as such: Grab the rope with both hands above your head; Pull down on the rope as you take a small jump; Wrap the rope around one leg, using your feet to pinch the rope; Reach up as high as possible with your arms, gripping the rope tightly; Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest; Resecure your feet on the rope, and then stand up to take another high hold on the rope; Continue until you reach the top of the rope; To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion; |
isolation | not applicable | Rope Crunch | pull | Kneel 1-2 feet in front of a cable system with a rope attached; After selecting an appropriate weight, grasp the rope with both hands reaching overhead; Your torso should be upright in the starting position; To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down; Pause at the bottom of the motion, and then slowly return to the starting position; These can be done with twists or to the side to hit the obliques; | cable | abdominals | The Rope Crunch exercise uses a pull force. The Rope Crunch exercise has a isolation mechanic. The Rope Crunch exercise is performed with cable equipment. The Rope Crunch exercise primarily targets the abdominals muscle(s). The Rope Crunch exercise does not engage any secondary muscles. The Rope Crunch exercise is performed as such: Kneel 1-2 feet in front of a cable system with a rope attached; After selecting an appropriate weight, grasp the rope with both hands reaching overhead; Your torso should be upright in the starting position; To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down; Pause at the bottom of the motion, and then slowly return to the starting position; These can be done with twists or to the side to hit the obliques; |
not applicable | calves | Rope Jumping | not applicable | Hold an end of the rope in each hand; Position the rope behind you on the ground; Raise your arms up and turn the rope over your head bringing it down in front of you; When it reaches the ground, jump over it; Find a good turning pace that can be maintained; Different speeds and techniques can be used to introduce variation; Rope jumping is exciting, challenges your coordination, and requires a lot of energy; A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running; | other | quadriceps | The Rope Jumping exercise is performed with other equipment. The Rope Jumping exercise primarily targets the quadriceps muscle(s). The Rope Jumping exercise engages the calves muscle(s) as secondary muscles. The Rope Jumping exercise is performed as such: Hold an end of the rope in each hand; Position the rope behind you on the ground; Raise your arms up and turn the rope over your head bringing it down in front of you; When it reaches the ground, jump over it; Find a good turning pace that can be maintained; Different speeds and techniques can be used to introduce variation; Rope jumping is exciting, challenges your coordination, and requires a lot of energy; A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running; |
isolation | not applicable | Rope Straight-Arm Pulldown | pull | Attach a rope to a high pulley and make your weight selection; Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands; Lean forward from the hip, keeping your back straight, with your arms extended up in front of you; This will be your starting position; Keeping your arms straight, extend the shoulder to pull the rope down to your thighs; Pause at the bottom of the motion, squeezing your lats; Return to the starting position without allowing the weight to fully rest on the stack; | cable | lats | The Rope Straight-Arm Pulldown exercise uses a pull force. The Rope Straight-Arm Pulldown exercise has a isolation mechanic. The Rope Straight-Arm Pulldown exercise is performed with cable equipment. The Rope Straight-Arm Pulldown exercise primarily targets the lats muscle(s). The Rope Straight-Arm Pulldown exercise does not engage any secondary muscles. The Rope Straight-Arm Pulldown exercise is performed as such: Attach a rope to a high pulley and make your weight selection; Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands; Lean forward from the hip, keeping your back straight, with your arms extended up in front of you; This will be your starting position; Keeping your arms straight, extend the shoulder to pull the rope down to your thighs; Pause at the bottom of the motion, squeezing your lats; Return to the starting position without allowing the weight to fully rest on the stack; |
not applicable | biceps | Round The World Shoulder Stretch | static | Stand up straight with your legs together, holding a bodybar or broomstick; Hold the pole behind your hips with a wider than shoulder width grip; Your palms should be down and your thumbs facing out; Slowly lift your arms up behind your head; Don't force it if it gets hard to lift further; | other | shoulders | The Round The World Shoulder Stretch exercise uses a static force. The Round The World Shoulder Stretch exercise is performed with other equipment. The Round The World Shoulder Stretch exercise primarily targets the shoulders muscle(s). The Round The World Shoulder Stretch exercise engages the biceps muscle(s) as secondary muscles. The Round The World Shoulder Stretch exercise is performed as such: Stand up straight with your legs together, holding a bodybar or broomstick; Hold the pole behind your hips with a wider than shoulder width grip; Your palms should be down and your thumbs facing out; Slowly lift your arms up behind your head; Don't force it if it gets hard to lift further; |
not applicable | biceps | Rowing (Stationary) | not applicable | To begin, seat yourself on the rower; Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured; Select the program that you wish to use, if applicable; Sit up straight and bend forward at the hips; There are three phases of movement when using a rower; The first phase is when you come forward on the rower; Your knees are bent and against your chest; Your upper body is leaning slightly forward while still maintaining good posture; Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so; To avoid straining your back, use primarily your leg and hip muscles; The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase; | machine | quadriceps | The Rowing (Stationary) exercise is performed with machine equipment. The Rowing (Stationary) exercise primarily targets the quadriceps muscle(s). The Rowing (Stationary) exercise engages the biceps muscle(s) as secondary muscles. The Rowing (Stationary) exercise is performed as such: To begin, seat yourself on the rower; Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured; Select the program that you wish to use, if applicable; Sit up straight and bend forward at the hips; There are three phases of movement when using a rower; The first phase is when you come forward on the rower; Your knees are bent and against your chest; Your upper body is leaning slightly forward while still maintaining good posture; Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so; To avoid straining your back, use primarily your leg and hip muscles; The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase; |
not applicable | calves | Runner's Stretch | static | It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor; Keep the front heel on the floor (if it lifts up, scoot your other leg further back); Place your hands on either side of your front leg; To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor; You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front; | not applicable | hamstrings | The Runner's Stretch exercise uses a static force. The Runner's Stretch exercise does not require any equipment. The Runner's Stretch exercise primarily targets the hamstrings muscle(s). The Runner's Stretch exercise engages the calves muscle(s) as secondary muscles. The Runner's Stretch exercise is performed as such: It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor; Keep the front heel on the floor (if it lifts up, scoot your other leg further back); Place your hands on either side of your front leg; To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor; You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front; |
not applicable | calves | Running (Treadmill) | not applicable | To begin, step onto the treadmill and select the desired option from the menu; Most treadmills have a manual setting, or you can select a program to run; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; Elevation can be adjusted to change the intensity of the workout; Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside; A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes; Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate; | machine | quadriceps | The Running (Treadmill) exercise is performed with machine equipment. The Running (Treadmill) exercise primarily targets the quadriceps muscle(s). The Running (Treadmill) exercise engages the calves muscle(s) as secondary muscles. The Running (Treadmill) exercise is performed as such: To begin, step onto the treadmill and select the desired option from the menu; Most treadmills have a manual setting, or you can select a program to run; Typically, you can enter your age and weight to estimate the amount of calories burned during exercise; Elevation can be adjusted to change the intensity of the workout; Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside; A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes; Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate; |
compound | lower back | Russian Twist | pull | Lie down on the floor placing your feet either under something that will not move or by having a partner hold them; Your legs should be bent at the knees; Elevate your upper body so that it creates an imaginary V-shape with your thighs; Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped; This is the starting position; Twist your torso to the right side until your arms are parallel with the floor while breathing out; Hold the contraction for a second and move back to the starting position while breathing out; Now move to the opposite side performing the same techniques you applied to the right side; Repeat for the recommended amount of repetitions; | body only | abdominals | The Russian Twist exercise uses a pull force. The Russian Twist exercise has a compound mechanic. The Russian Twist exercise is performed with body only equipment. The Russian Twist exercise primarily targets the abdominals muscle(s). The Russian Twist exercise engages the lower back muscle(s) as secondary muscles. The Russian Twist exercise is performed as such: Lie down on the floor placing your feet either under something that will not move or by having a partner hold them; Your legs should be bent at the knees; Elevate your upper body so that it creates an imaginary V-shape with your thighs; Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped; This is the starting position; Twist your torso to the right side until your arms are parallel with the floor while breathing out; Hold the contraction for a second and move back to the starting position while breathing out; Now move to the opposite side performing the same techniques you applied to the right side; Repeat for the recommended amount of repetitions; |
compound | abdominals | Sandbag Load | pull | To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet; Begin by lifting the sandbag; Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used; Reach as far around it as possible, extending through the hips and knees to pull it up high; Shouldering is usually not allowed; Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible; Place it onto the platform, ensuring it doesn't fall off; Return to the starting position to retrieve the next sandbag, and repeat until the event is completed; | other | quadriceps | The Sandbag Load exercise uses a pull force. The Sandbag Load exercise has a compound mechanic. The Sandbag Load exercise is performed with other equipment. The Sandbag Load exercise primarily targets the quadriceps muscle(s). The Sandbag Load exercise engages the abdominals muscle(s) as secondary muscles. The Sandbag Load exercise is performed as such: To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet; Begin by lifting the sandbag; Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used; Reach as far around it as possible, extending through the hips and knees to pull it up high; Shouldering is usually not allowed; Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible; Place it onto the platform, ensuring it doesn't fall off; Return to the starting position to retrieve the next sandbag, and repeat until the event is completed; |
isolation | lats | Scapular Pull-Up | pull | Take a pronated grip on a pull-up bar; From a hanging position, raise yourself a few inches without using your arms; Do this by depressing your shoulder girdle in a reverse shrugging motion; Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions; | not applicable | traps | The Scapular Pull-Up exercise uses a pull force. The Scapular Pull-Up exercise has a isolation mechanic. The Scapular Pull-Up exercise does not require any equipment. The Scapular Pull-Up exercise primarily targets the traps muscle(s). The Scapular Pull-Up exercise engages the lats muscle(s) as secondary muscles. The Scapular Pull-Up exercise is performed as such: Take a pronated grip on a pull-up bar; From a hanging position, raise yourself a few inches without using your arms; Do this by depressing your shoulder girdle in a reverse shrugging motion; Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions; |
isolation | not applicable | Scissor Kick | pull | To begin, lie down with your back pressed against the floor or on an exercise mat (optional); Your arms should be fully extended to the sides with your palms facing down; Note: The arms should be stationary the entire time; With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground; This is the starting position; Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground; Switch movements by raising your right leg up and lowering your left leg; Remember to breathe while performing this exercise; Repeat for the recommended amount of repetitions; | body only | abdominals | The Scissor Kick exercise uses a pull force. The Scissor Kick exercise has a isolation mechanic. The Scissor Kick exercise is performed with body only equipment. The Scissor Kick exercise primarily targets the abdominals muscle(s). The Scissor Kick exercise does not engage any secondary muscles. The Scissor Kick exercise is performed as such: To begin, lie down with your back pressed against the floor or on an exercise mat (optional); Your arms should be fully extended to the sides with your palms facing down; Note: The arms should be stationary the entire time; With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground; This is the starting position; Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground; Switch movements by raising your right leg up and lowering your left leg; Remember to breathe while performing this exercise; Repeat for the recommended amount of repetitions; |
compound | glutes | Scissors Jump | push | Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground; Ensure that the front knee is over the midline of the foot; Extending through both legs, jump as high as possible, swinging your arms to gain lift; As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front; As you land, absorb the impact through the legs by adopting the lunge position, and repeat; | body only | quadriceps | The Scissors Jump exercise uses a push force. The Scissors Jump exercise has a compound mechanic. The Scissors Jump exercise is performed with body only equipment. The Scissors Jump exercise primarily targets the quadriceps muscle(s). The Scissors Jump exercise engages the glutes muscle(s) as secondary muscles. The Scissors Jump exercise is performed as such: Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground; Ensure that the front knee is over the midline of the foot; Extending through both legs, jump as high as possible, swinging your arms to gain lift; As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front; As you land, absorb the impact through the legs by adopting the lunge position, and repeat; |
isolation | not applicable | Seated Band Hamstring Curl | pull | Secure a band close to the ground and place a bench a couple feet away from it; Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight; This will be your starting position; Flex the knees, bringing your feet towards the bench; You may need to lean back slightly to keep your feet from striking the floor; Pause at the completion of the movement, and then slowly return to the starting position; | other | hamstrings | The Seated Band Hamstring Curl exercise uses a pull force. The Seated Band Hamstring Curl exercise has a isolation mechanic. The Seated Band Hamstring Curl exercise is performed with other equipment. The Seated Band Hamstring Curl exercise primarily targets the hamstrings muscle(s). The Seated Band Hamstring Curl exercise does not engage any secondary muscles. The Seated Band Hamstring Curl exercise is performed as such: Secure a band close to the ground and place a bench a couple feet away from it; Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight; This will be your starting position; Flex the knees, bringing your feet towards the bench; You may need to lean back slightly to keep your feet from striking the floor; Pause at the completion of the movement, and then slowly return to the starting position; |
compound | triceps | Seated Barbell Military Press | push | Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward); Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down; Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms; Hold at about shoulder level and slightly in front of your head; This is your starting position; Lower the bar down to the collarbone slowly as you inhale; Lift the bar back up to the starting position as you exhale; Repeat for the recommended amount of repetitions; | barbell | shoulders | The Seated Barbell Military Press exercise uses a push force. The Seated Barbell Military Press exercise has a compound mechanic. The Seated Barbell Military Press exercise is performed with barbell equipment. The Seated Barbell Military Press exercise primarily targets the shoulders muscle(s). The Seated Barbell Military Press exercise engages the triceps muscle(s) as secondary muscles. The Seated Barbell Military Press exercise is performed as such: Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward); Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down; Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms; Hold at about shoulder level and slightly in front of your head; This is your starting position; Lower the bar down to the collarbone slowly as you inhale; Lift the bar back up to the starting position as you exhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Barbell Twist | pull | Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs; Your feet should be shoulder width apart from each other; Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other; Begin to lift the barbell up over your head until your arms are fully extended; Now lower the barbell behind your head until it is resting along the base of your neck; This is the starting position; While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction; Only move from side to side as far as your waist will allow you to go; Stretching or moving too far can cause an injury to occur; Tip: Use a slow and controlled motion; Remember to breathe out while twisting your body to the side and in when moving back to the starting position; Repeat for the recommended amount of repetitions; | barbell | abdominals | The Seated Barbell Twist exercise uses a pull force. The Seated Barbell Twist exercise has a isolation mechanic. The Seated Barbell Twist exercise is performed with barbell equipment. The Seated Barbell Twist exercise primarily targets the abdominals muscle(s). The Seated Barbell Twist exercise does not engage any secondary muscles. The Seated Barbell Twist exercise is performed as such: Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs; Your feet should be shoulder width apart from each other; Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other; Begin to lift the barbell up over your head until your arms are fully extended; Now lower the barbell behind your head until it is resting along the base of your neck; This is the starting position; While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction; Only move from side to side as far as your waist will allow you to go; Stretching or moving too far can cause an injury to occur; Tip: Use a slow and controlled motion; Remember to breathe out while twisting your body to the side and in when moving back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Bent-Over One-Arm Dumbbell Triceps Extension | push | Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you); Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Make sure that you keep the head up; The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights); Tip: There should be a 90-degree angle between the forearms and the upper arm; This is your starting position; Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended; Like many other arm exercises, only the forearm moves; After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale; Repeat the movement for the prescribed amount of repetitions; Switch arms and repeat the exercise; | dumbbell | triceps | The Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise uses a push force. The Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise has a isolation mechanic. The Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise is performed with dumbbell equipment. The Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise primarily targets the triceps muscle(s). The Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise does not engage any secondary muscles. The Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise is performed as such: Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you); Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Make sure that you keep the head up; The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights); Tip: There should be a 90-degree angle between the forearms and the upper arm; This is your starting position; Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended; Like many other arm exercises, only the forearm moves; After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale; Repeat the movement for the prescribed amount of repetitions; Switch arms and repeat the exercise; |
isolation | not applicable | Seated Bent-Over Rear Delt Raise | pull | Place a couple of dumbbells looking forward in front of a flat bench; Sit on the end of the bench with your legs together and the dumbbells behind your calves; Bend at the waist while keeping the back straight in order to pick up the dumbbells; The palms of your hands should be facing each other as you pick them; This will be your starting position; Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor; Exhale as you lift the weights; (Note: avoid swinging the torso or bringing the arms back as opposed to the side;) After a one second contraction at the top, slowly lower the dumbbells back to the starting position; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Seated Bent-Over Rear Delt Raise exercise uses a pull force. The Seated Bent-Over Rear Delt Raise exercise has a isolation mechanic. The Seated Bent-Over Rear Delt Raise exercise is performed with dumbbell equipment. The Seated Bent-Over Rear Delt Raise exercise primarily targets the shoulders muscle(s). The Seated Bent-Over Rear Delt Raise exercise does not engage any secondary muscles. The Seated Bent-Over Rear Delt Raise exercise is performed as such: Place a couple of dumbbells looking forward in front of a flat bench; Sit on the end of the bench with your legs together and the dumbbells behind your calves; Bend at the waist while keeping the back straight in order to pick up the dumbbells; The palms of your hands should be facing each other as you pick them; This will be your starting position; Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor; Exhale as you lift the weights; (Note: avoid swinging the torso or bringing the arms back as opposed to the side;) After a one second contraction at the top, slowly lower the dumbbells back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Bent-Over Two-Arm Dumbbell Triceps Extension | push | Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you); Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Make sure that you keep the head up; The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights); Tip: There should be a 90-degree angle between the forearms and the upper arm; This is your starting position; Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended; Like many other arm exercises, only the forearm moves; After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale; Repeat the movement for the prescribed amount of repetitions; | dumbbell | triceps | The Seated Bent-Over Two-Arm Dumbbell Triceps Extension exercise uses a push force. The Seated Bent-Over Two-Arm Dumbbell Triceps Extension exercise has a isolation mechanic. The Seated Bent-Over Two-Arm Dumbbell Triceps Extension exercise is performed with dumbbell equipment. The Seated Bent-Over Two-Arm Dumbbell Triceps Extension exercise primarily targets the triceps muscle(s). The Seated Bent-Over Two-Arm Dumbbell Triceps Extension exercise does not engage any secondary muscles. The Seated Bent-Over Two-Arm Dumbbell Triceps Extension exercise is performed as such: Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you); Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Make sure that you keep the head up; The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights); Tip: There should be a 90-degree angle between the forearms and the upper arm; This is your starting position; Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended; Like many other arm exercises, only the forearm moves; After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale; Repeat the movement for the prescribed amount of repetitions; |
isolation | chest | Seated Biceps | static | Sit on the floor with your knees bent and your partner standing behind you; Extend your arms straight behind you with your palms facing each other; Your partner will hold your wrists for you; This will be the starting position; Attempt to flex your elbows, while your partner prevents any actual movement; After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps; Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching; | body only | biceps | The Seated Biceps exercise uses a static force. The Seated Biceps exercise has a isolation mechanic. The Seated Biceps exercise is performed with body only equipment. The Seated Biceps exercise primarily targets the biceps muscle(s). The Seated Biceps exercise engages the chest muscle(s) as secondary muscles. The Seated Biceps exercise is performed as such: Sit on the floor with your knees bent and your partner standing behind you; Extend your arms straight behind you with your palms facing each other; Your partner will hold your wrists for you; This will be the starting position; Attempt to flex your elbows, while your partner prevents any actual movement; After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps; Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching; |
compound | biceps | Seated Cable Rows | pull | For this exercise you will need access to a low pulley row machine with a V-bar; Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other; To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked; Lean over as you keep the natural alignment of your back and grab the V-bar handles; With your arms extended pull back until your torso is at a 90-degree angle from your legs; Your back should be slightly arched and your chest should be sticking out; You should be feeling a nice stretch on your lats as you hold the bar in front of you; This is the starting position of the exercise; Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals; Breathe out as you perform that movement; At that point you should be squeezing your back muscles hard; Hold that contraction for a second and slowly go back to the original position while breathing in; Repeat for the recommended amount of repetitions; | cable | middle back | The Seated Cable Rows exercise uses a pull force. The Seated Cable Rows exercise has a compound mechanic. The Seated Cable Rows exercise is performed with cable equipment. The Seated Cable Rows exercise primarily targets the middle back muscle(s). The Seated Cable Rows exercise engages the biceps muscle(s) as secondary muscles. The Seated Cable Rows exercise is performed as such: For this exercise you will need access to a low pulley row machine with a V-bar; Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other; To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked; Lean over as you keep the natural alignment of your back and grab the V-bar handles; With your arms extended pull back until your torso is at a 90-degree angle from your legs; Your back should be slightly arched and your chest should be sticking out; You should be feeling a nice stretch on your lats as you hold the bar in front of you; This is the starting position of the exercise; Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals; Breathe out as you perform that movement; At that point you should be squeezing your back muscles hard; Hold that contraction for a second and slowly go back to the original position while breathing in; Repeat for the recommended amount of repetitions; |
compound | triceps | Seated Cable Shoulder Press | push | Adjust the weight to an appropriate amount and be seated, grasping the handles; Your upper arms should be about 90 degrees to the body, with your head and chest up; The elbows should also be bent to about 90 degrees; This will be your starting position; Begin by extending through the elbow, pressing the handles together above your head; After pausing at the top, return the handles to the starting position; Ensure that you maintain tension on the cables; You can also execute this movement with your back off the pad and alternate hands; | cable | shoulders | The Seated Cable Shoulder Press exercise uses a push force. The Seated Cable Shoulder Press exercise has a compound mechanic. The Seated Cable Shoulder Press exercise is performed with cable equipment. The Seated Cable Shoulder Press exercise primarily targets the shoulders muscle(s). The Seated Cable Shoulder Press exercise engages the triceps muscle(s) as secondary muscles. The Seated Cable Shoulder Press exercise is performed as such: Adjust the weight to an appropriate amount and be seated, grasping the handles; Your upper arms should be about 90 degrees to the body, with your head and chest up; The elbows should also be bent to about 90 degrees; This will be your starting position; Begin by extending through the elbow, pressing the handles together above your head; After pausing at the top, return the handles to the starting position; Ensure that you maintain tension on the cables; You can also execute this movement with your back off the pad and alternate hands; |
isolation | not applicable | Seated Calf Raise | push | Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off; Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter; Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs; Now place your hands on top of the lever pad in order to prevent it from slipping forward; Lift the lever slightly by pushing your heels up and release the safety bar; This will be your starting position; Slowly lower your heels by bending at the ankles until the calves are fully stretched; Inhale as you perform this movement; Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out; Hold the top contraction for a second; Repeat for the recommended amount of repetitions; | machine | calves | The Seated Calf Raise exercise uses a push force. The Seated Calf Raise exercise has a isolation mechanic. The Seated Calf Raise exercise is performed with machine equipment. The Seated Calf Raise exercise primarily targets the calves muscle(s). The Seated Calf Raise exercise does not engage any secondary muscles. The Seated Calf Raise exercise is performed as such: Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off; Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter; Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs; Now place your hands on top of the lever pad in order to prevent it from slipping forward; Lift the lever slightly by pushing your heels up and release the safety bar; This will be your starting position; Slowly lower your heels by bending at the ankles until the calves are fully stretched; Inhale as you perform this movement; Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out; Hold the top contraction for a second; Repeat for the recommended amount of repetitions; |
not applicable | hamstrings | Seated Calf Stretch | static | Sit up straight on an exercise mat; Bend one knee and put that foot on the floor to stabilize the torso; Straighten your other leg and flex your ankle; Using a band, towel, or your hand if you can reach, pull the toes toward you; Hold for 10 to 20 seconds, then switch sides; | not applicable | calves | The Seated Calf Stretch exercise uses a static force. The Seated Calf Stretch exercise does not require any equipment. The Seated Calf Stretch exercise primarily targets the calves muscle(s). The Seated Calf Stretch exercise engages the hamstrings muscle(s) as secondary muscles. The Seated Calf Stretch exercise is performed as such: Sit up straight on an exercise mat; Bend one knee and put that foot on the floor to stabilize the torso; Straighten your other leg and flex your ankle; Using a band, towel, or your hand if you can reach, pull the toes toward you; Hold for 10 to 20 seconds, then switch sides; |
isolation | not applicable | Seated Close-Grip Concentration Barbell Curl | pull | Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs; Your legs should be spread with the knees bent and the feet on the floor; Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee); A supinated grip closer than shoulder width is needed to perform this exercise; Tip: Your arm should be extended at arms length and the barbell should be above the floor; This will be your starting position; While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the barbell back to starting position as your breathe in; Tip: Avoid swinging motions at any time; Repeat for the recommended amount of repetitions; | barbell | biceps | The Seated Close-Grip Concentration Barbell Curl exercise uses a pull force. The Seated Close-Grip Concentration Barbell Curl exercise has a isolation mechanic. The Seated Close-Grip Concentration Barbell Curl exercise is performed with barbell equipment. The Seated Close-Grip Concentration Barbell Curl exercise primarily targets the biceps muscle(s). The Seated Close-Grip Concentration Barbell Curl exercise does not engage any secondary muscles. The Seated Close-Grip Concentration Barbell Curl exercise is performed as such: Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs; Your legs should be spread with the knees bent and the feet on the floor; Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee); A supinated grip closer than shoulder width is needed to perform this exercise; Tip: Your arm should be extended at arms length and the barbell should be above the floor; This will be your starting position; While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out; Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the barbell back to starting position as your breathe in; Tip: Avoid swinging motions at any time; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Dumbbell Curl | pull | Sit on a flat bench with a dumbbell on each hand being held at arms length; The elbows should be close to the torso; Rotate the palms of the hands so that they are facing your torso; This will be your starting position; While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement; Make sure that you contract the biceps as you breathe out and make sure that only the forearms move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip; Repeat for the recommended amount of repetitions; | dumbbell | biceps | The Seated Dumbbell Curl exercise uses a pull force. The Seated Dumbbell Curl exercise has a isolation mechanic. The Seated Dumbbell Curl exercise is performed with dumbbell equipment. The Seated Dumbbell Curl exercise primarily targets the biceps muscle(s). The Seated Dumbbell Curl exercise does not engage any secondary muscles. The Seated Dumbbell Curl exercise is performed as such: Sit on a flat bench with a dumbbell on each hand being held at arms length; The elbows should be close to the torso; Rotate the palms of the hands so that they are facing your torso; This will be your starting position; While holding the upper arm stationary, curl the weights and start twisting the wrists once the dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement; Make sure that you contract the biceps as you breathe out and make sure that only the forearms move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to a neutral grip; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Dumbbell Inner Biceps Curl | pull | Sit on the end of a flat bench with a dumbbell in each hand being held at arms length; The elbows should be close to the torso; Rotate the palms of the hands so that they are facing inward in a neutral position; This will be your starting position; While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids; Tips: Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the dumbbells back to the starting position as your breathe in; Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip; Repeat for the recommended amount of repetitions; | dumbbell | biceps | The Seated Dumbbell Inner Biceps Curl exercise uses a pull force. The Seated Dumbbell Inner Biceps Curl exercise has a isolation mechanic. The Seated Dumbbell Inner Biceps Curl exercise is performed with dumbbell equipment. The Seated Dumbbell Inner Biceps Curl exercise primarily targets the biceps muscle(s). The Seated Dumbbell Inner Biceps Curl exercise does not engage any secondary muscles. The Seated Dumbbell Inner Biceps Curl exercise is performed as such: Sit on the end of a flat bench with a dumbbell in each hand being held at arms length; The elbows should be close to the torso; Rotate the palms of the hands so that they are facing inward in a neutral position; This will be your starting position; While holding the upper arms stationary, curl the dumbbells out and up, turning the palms out as you lift and keeping your forearms in line with your outer deltoids; Tips: Only the forearms should move; Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level; Hold the contracted position for a second as you squeeze the biceps; Slowly begin to bring the dumbbells back to the starting position as your breathe in; Remember to rotate your arms as you lower the dumbbells so that you can switch back to a neutral grip; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Dumbbell Palms-Down Wrist Curl | pull | Start out by placing two dumbbells on the floor in front of a flat bench; Sit down on the edge of the flat bench with your legs at about shoulder width apart; Make sure to keep your feet on the floor; Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down; Your wrists should be hanging over the edge of your thighs; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Make sure to inhale during this part of the exercise; Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; When finished, simply lower the dumbbells to the floor; | dumbbell | forearms | The Seated Dumbbell Palms-Down Wrist Curl exercise uses a pull force. The Seated Dumbbell Palms-Down Wrist Curl exercise has a isolation mechanic. The Seated Dumbbell Palms-Down Wrist Curl exercise is performed with dumbbell equipment. The Seated Dumbbell Palms-Down Wrist Curl exercise primarily targets the forearms muscle(s). The Seated Dumbbell Palms-Down Wrist Curl exercise does not engage any secondary muscles. The Seated Dumbbell Palms-Down Wrist Curl exercise is performed as such: Start out by placing two dumbbells on the floor in front of a flat bench; Sit down on the edge of the flat bench with your legs at about shoulder width apart; Make sure to keep your feet on the floor; Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing down; Your wrists should be hanging over the edge of your thighs; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Make sure to inhale during this part of the exercise; Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; When finished, simply lower the dumbbells to the floor; |
isolation | not applicable | Seated Dumbbell Palms-Up Wrist Curl | pull | Start out by placing two dumbbells on the floor in front of a flat bench; Sit down on the edge of the flat bench with your legs at about shoulder width apart; Make sure to keep your feet on the floor; Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up; Your wrists should be hanging over the edge of your thighs; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Make sure to inhale during this part of the exercise; Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; When finished, simply lower the dumbbells to the floor; | dumbbell | forearms | The Seated Dumbbell Palms-Up Wrist Curl exercise uses a pull force. The Seated Dumbbell Palms-Up Wrist Curl exercise has a isolation mechanic. The Seated Dumbbell Palms-Up Wrist Curl exercise is performed with dumbbell equipment. The Seated Dumbbell Palms-Up Wrist Curl exercise primarily targets the forearms muscle(s). The Seated Dumbbell Palms-Up Wrist Curl exercise does not engage any secondary muscles. The Seated Dumbbell Palms-Up Wrist Curl exercise is performed as such: Start out by placing two dumbbells on the floor in front of a flat bench; Sit down on the edge of the flat bench with your legs at about shoulder width apart; Make sure to keep your feet on the floor; Use your arms to grab both of the dumbbells and bring them up so that your forearms are resting against your thighs with the palms of the hands facing up; Your wrists should be hanging over the edge of your thighs; Start out by curling your wrist upwards and exhaling; Slowly lower your wrists back down to the starting position while inhaling; Make sure to inhale during this part of the exercise; Tip: Your forearms should be stationary as your wrist is the only movement needed to perform this exercise; Repeat for the recommended amount of repetitions; When finished, simply lower the dumbbells to the floor; |
compound | triceps | Seated Dumbbell Press | push | Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs; Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side; Rotate the wrists so that the palms of your hands are facing forward; This is your starting position; As you exhale, push the dumbbells up until they touch at the top; After a second pause, slowly come down back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Seated Dumbbell Press exercise uses a push force. The Seated Dumbbell Press exercise has a compound mechanic. The Seated Dumbbell Press exercise is performed with dumbbell equipment. The Seated Dumbbell Press exercise primarily targets the shoulders muscle(s). The Seated Dumbbell Press exercise engages the triceps muscle(s) as secondary muscles. The Seated Dumbbell Press exercise is performed as such: Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs; Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side; Rotate the wrists so that the palms of your hands are facing forward; This is your starting position; As you exhale, push the dumbbells up until they touch at the top; After a second pause, slowly come down back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | not applicable | Seated Flat Bench Leg Pull-In | pull | Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench; Your torso should be leaning backwards around a 45-degree angle from the bench; This will be your starting position; Bring the knees in toward you as you move your torso closer to them at the same time; Breathe out as you perform this movement; After a second pause, go back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | body only | abdominals | The Seated Flat Bench Leg Pull-In exercise uses a pull force. The Seated Flat Bench Leg Pull-In exercise has a compound mechanic. The Seated Flat Bench Leg Pull-In exercise is performed with body only equipment. The Seated Flat Bench Leg Pull-In exercise primarily targets the abdominals muscle(s). The Seated Flat Bench Leg Pull-In exercise does not engage any secondary muscles. The Seated Flat Bench Leg Pull-In exercise is performed as such: Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench; Your torso should be leaning backwards around a 45-degree angle from the bench; This will be your starting position; Bring the knees in toward you as you move your torso closer to them at the same time; Breathe out as you perform this movement; After a second pause, go back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
not applicable | calves | Seated Floor Hamstring Stretch | static | Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh; Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring; Hold for 15 seconds, then repeat for your other side; | not applicable | hamstrings | The Seated Floor Hamstring Stretch exercise uses a static force. The Seated Floor Hamstring Stretch exercise does not require any equipment. The Seated Floor Hamstring Stretch exercise primarily targets the hamstrings muscle(s). The Seated Floor Hamstring Stretch exercise engages the calves muscle(s) as secondary muscles. The Seated Floor Hamstring Stretch exercise is performed as such: Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh; Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring; Hold for 15 seconds, then repeat for your other side; |
not applicable | chest | Seated Front Deltoid | static | Sit upright on the floor with your legs bent, your partner standing behind you; Stick your arms straight out to your sides, with your palms facing the ground; Attempt to move them as far behind you as possible, as your assistant holds your wrists; This will be your starting position; Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds; Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest; Hold for 10 to 20 seconds; | body only | shoulders | The Seated Front Deltoid exercise uses a static force. The Seated Front Deltoid exercise is performed with body only equipment. The Seated Front Deltoid exercise primarily targets the shoulders muscle(s). The Seated Front Deltoid exercise engages the chest muscle(s) as secondary muscles. The Seated Front Deltoid exercise is performed as such: Sit upright on the floor with your legs bent, your partner standing behind you; Stick your arms straight out to your sides, with your palms facing the ground; Attempt to move them as far behind you as possible, as your assistant holds your wrists; This will be your starting position; Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds; Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest; Hold for 10 to 20 seconds; |
not applicable | adductors | Seated Glute | static | In a seated position with your knees bent, cross one ankle over the opposite knee; Your partner will stand behind you; Now, lean forward as your partner braces your shoulders with their hands; This will be your starting position; Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso; Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds; | body only | glutes | The Seated Glute exercise uses a static force. The Seated Glute exercise is performed with body only equipment. The Seated Glute exercise primarily targets the glutes muscle(s). The Seated Glute exercise engages the adductors muscle(s) as secondary muscles. The Seated Glute exercise is performed as such: In a seated position with your knees bent, cross one ankle over the opposite knee; Your partner will stand behind you; Now, lean forward as your partner braces your shoulders with their hands; This will be your starting position; Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso; Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds; |
compound | glutes | Seated Good Mornings | pull | Set up a box in a power rack; The pins should be set at an appropriate height; Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; This will be your starting position; Keeping the bar tight, bend forward at the hips as much as possible; If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop; Pause just above the pins and reverse the motion until your torso it upright; | barbell | lower back | The Seated Good Mornings exercise uses a pull force. The Seated Good Mornings exercise has a compound mechanic. The Seated Good Mornings exercise is performed with barbell equipment. The Seated Good Mornings exercise primarily targets the lower back muscle(s). The Seated Good Mornings exercise engages the glutes muscle(s) as secondary muscles. The Seated Good Mornings exercise is performed as such: Set up a box in a power rack; The pins should be set at an appropriate height; Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps; Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders; Remove the bar from the rack, creating a tight arch in your lower back; Keep your head facing forward; With your back, shoulders, and core tight, push your knees and butt out and you begin your descent; Sit back with your hips until you are seated on the box; This will be your starting position; Keeping the bar tight, bend forward at the hips as much as possible; If you set the pins to what would be parallel, you not only have a safety if you fail, but know when to stop; Pause just above the pins and reverse the motion until your torso it upright; |
not applicable | calves | Seated Hamstring | static | In a seated position with your legs extended, have your partner stand behind you; Now, lean forward as your partner braces your shoulders with their hands; This will be your starting position; Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso; Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds; | not applicable | hamstrings | The Seated Hamstring exercise uses a static force. The Seated Hamstring exercise does not require any equipment. The Seated Hamstring exercise primarily targets the hamstrings muscle(s). The Seated Hamstring exercise engages the calves muscle(s) as secondary muscles. The Seated Hamstring exercise is performed as such: In a seated position with your legs extended, have your partner stand behind you; Now, lean forward as your partner braces your shoulders with their hands; This will be your starting position; Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso; Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds; |
not applicable | calves | Seated Hamstring and Calf Stretch | static | Loop a belt, rope, or band around one foot; Sit down with both legs extended ; This will be your starting position; Leaning forward slightly, pull on the belt to draw the toes of your foot back; Hold this position for 10-20 seconds and then repeat with the other leg; | other | hamstrings | The Seated Hamstring and Calf Stretch exercise uses a static force. The Seated Hamstring and Calf Stretch exercise is performed with other equipment. The Seated Hamstring and Calf Stretch exercise primarily targets the hamstrings muscle(s). The Seated Hamstring and Calf Stretch exercise engages the calves muscle(s) as secondary muscles. The Seated Hamstring and Calf Stretch exercise is performed as such: Loop a belt, rope, or band around one foot; Sit down with both legs extended ; This will be your starting position; Leaning forward slightly, pull on the belt to draw the toes of your foot back; Hold this position for 10-20 seconds and then repeat with the other leg; |
isolation | not applicable | Seated Head Harness Neck Resistance | pull | Place a neck strap on the floor at the end of a flat bench; Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other; Your toes should be pointed out; Slowly move your torso forward until it is almost parallel with the floor; Using both hands, securely position the neck strap around your head; Tip: Make sure the weights are still lying on the floor to prevent any strain on the neck; Now grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor; Note: Your head and torso needs to be slightly tilted forward to perform this exercise; Now place both hands on top of your knees; This is the starting position; Slowly lower your neck down until your chin touches the upper part of your chest while breathing in; While exhaling, bring your neck back to the starting position; Repeat for the recommended amount of repetitions; | other | neck | The Seated Head Harness Neck Resistance exercise uses a pull force. The Seated Head Harness Neck Resistance exercise has a isolation mechanic. The Seated Head Harness Neck Resistance exercise is performed with other equipment. The Seated Head Harness Neck Resistance exercise primarily targets the neck muscle(s). The Seated Head Harness Neck Resistance exercise does not engage any secondary muscles. The Seated Head Harness Neck Resistance exercise is performed as such: Place a neck strap on the floor at the end of a flat bench; Once you have selected the weights, sit at the end of the flat bench with your feet wider than shoulder width apart from each other; Your toes should be pointed out; Slowly move your torso forward until it is almost parallel with the floor; Using both hands, securely position the neck strap around your head; Tip: Make sure the weights are still lying on the floor to prevent any strain on the neck; Now grab the weight with both hands while elevating your torso back until it is almost perpendicular to the floor; Note: Your head and torso needs to be slightly tilted forward to perform this exercise; Now place both hands on top of your knees; This is the starting position; Slowly lower your neck down until your chin touches the upper part of your chest while breathing in; While exhaling, bring your neck back to the starting position; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Leg Curl | pull | Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad; Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees; Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you; This will be your starting position; As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees; Keep your torso stationary at all times; Hold the contracted position for a second; Slowly return to the starting position as you breathe in; Repeat for the recommended amount of repetitions; | machine | hamstrings | The Seated Leg Curl exercise uses a pull force. The Seated Leg Curl exercise has a isolation mechanic. The Seated Leg Curl exercise is performed with machine equipment. The Seated Leg Curl exercise primarily targets the hamstrings muscle(s). The Seated Leg Curl exercise does not engage any secondary muscles. The Seated Leg Curl exercise is performed as such: Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad; Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees; Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you; This will be your starting position; As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees; Keep your torso stationary at all times; Hold the contracted position for a second; Slowly return to the starting position as you breathe in; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Leg Tucks | pull | Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench; Your torso should be leaning backwards around a 45-degree angle from the bench; This will be your starting position; Bring the knees in toward you as you move your torso closer to them at the same time; Breathe out as you perform this movement; After a second pause, go back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | body only | abdominals | The Seated Leg Tucks exercise uses a pull force. The Seated Leg Tucks exercise has a isolation mechanic. The Seated Leg Tucks exercise is performed with body only equipment. The Seated Leg Tucks exercise primarily targets the abdominals muscle(s). The Seated Leg Tucks exercise does not engage any secondary muscles. The Seated Leg Tucks exercise is performed as such: Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench; Your torso should be leaning backwards around a 45-degree angle from the bench; This will be your starting position; Bring the knees in toward you as you move your torso closer to them at the same time; Breathe out as you perform this movement; After a second pause, go back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated One-Arm Dumbbell Palms-Down Wrist Curl | pull | Sit on a flat bench with a dumbbell in your right hand; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your right forearm on top of your upper right thigh with your palm down; Tip: Make sure that the back of the wrist lies on top of your knees; This will be your starting position; Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell; Inhale as you perform this movement; Now curl the dumbbell as high as possible as you contract the forearms and as you exhale; Keep the contraction for a second before you lower again; Tip: The only movement should happen at the wrist; Perform for the recommended amount of repetitions, switch arms and repeat the movement; | dumbbell | forearms | The Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise uses a pull force. The Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise has a isolation mechanic. The Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise is performed with dumbbell equipment. The Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise primarily targets the forearms muscle(s). The Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise does not engage any secondary muscles. The Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise is performed as such: Sit on a flat bench with a dumbbell in your right hand; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your right forearm on top of your upper right thigh with your palm down; Tip: Make sure that the back of the wrist lies on top of your knees; This will be your starting position; Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell; Inhale as you perform this movement; Now curl the dumbbell as high as possible as you contract the forearms and as you exhale; Keep the contraction for a second before you lower again; Tip: The only movement should happen at the wrist; Perform for the recommended amount of repetitions, switch arms and repeat the movement; |
isolation | not applicable | Seated One-Arm Dumbbell Palms-Up Wrist Curl | pull | Sit on a flat bench with a dumbbell in your right hand; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your right forearm on top of your upper right thigh with your palm up; Tip: Make sure that the front of the wrist lies on top of your knees; This will be your starting position; Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell; Inhale as you perform this movement; Now curl the dumbbell as high as possible as you contract the forearms and as you exhale; Keep the contraction for a second before you lower again; Tip: The only movement should happen at the wrist; Perform for the recommended amount of repetitions, switch arms and repeat the movement; | dumbbell | forearms | The Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise uses a pull force. The Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise has a isolation mechanic. The Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise is performed with dumbbell equipment. The Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise primarily targets the forearms muscle(s). The Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise does not engage any secondary muscles. The Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise is performed as such: Sit on a flat bench with a dumbbell in your right hand; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your right forearm on top of your upper right thigh with your palm up; Tip: Make sure that the front of the wrist lies on top of your knees; This will be your starting position; Lower the dumbbell as far as possible as you keep a tight grip on the dumbbell; Inhale as you perform this movement; Now curl the dumbbell as high as possible as you contract the forearms and as you exhale; Keep the contraction for a second before you lower again; Tip: The only movement should happen at the wrist; Perform for the recommended amount of repetitions, switch arms and repeat the movement; |
compound | biceps | Seated One-arm Cable Pulley Rows | pull | To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked; Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip; With your arm extended pull back until your torso is at a 90-degree angle from your legs; Your back should be slightly arched and your chest should be sticking out; You should be feeling a nice stretch on your lat as you hold the bar in front of you; The right arm can be kept by the waist; This is the starting position of the exercise; Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso); Breathe out as you perform that movement; At that point you should be squeezing your back muscles hard; Hold that contraction for a second and slowly go back to the original position while breathing in; Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again; Repeat for the recommended amount of repetitions and then perform the same movement with the right hand; | cable | middle back | The Seated One-arm Cable Pulley Rows exercise uses a pull force. The Seated One-arm Cable Pulley Rows exercise has a compound mechanic. The Seated One-arm Cable Pulley Rows exercise is performed with cable equipment. The Seated One-arm Cable Pulley Rows exercise primarily targets the middle back muscle(s). The Seated One-arm Cable Pulley Rows exercise engages the biceps muscle(s) as secondary muscles. The Seated One-arm Cable Pulley Rows exercise is performed as such: To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked; Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip; With your arm extended pull back until your torso is at a 90-degree angle from your legs; Your back should be slightly arched and your chest should be sticking out; You should be feeling a nice stretch on your lat as you hold the bar in front of you; The right arm can be kept by the waist; This is the starting position of the exercise; Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso); Breathe out as you perform that movement; At that point you should be squeezing your back muscles hard; Hold that contraction for a second and slowly go back to the original position while breathing in; Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again; Repeat for the recommended amount of repetitions and then perform the same movement with the right hand; |
isolation | not applicable | Seated Overhead Stretch | static | Sit up straight on an exercise mat; Touch the soles of your feet together with your feet six to eight inches in front of your hips; Place one hand on the floor beside you and your other hand behind your head; Lift your elbow to the ceiling as you incline your torso to the other side; Hold for 10 to 20 seconds, then switch sides; | not applicable | abdominals | The Seated Overhead Stretch exercise uses a static force. The Seated Overhead Stretch exercise has a isolation mechanic. The Seated Overhead Stretch exercise does not require any equipment. The Seated Overhead Stretch exercise primarily targets the abdominals muscle(s). The Seated Overhead Stretch exercise does not engage any secondary muscles. The Seated Overhead Stretch exercise is performed as such: Sit up straight on an exercise mat; Touch the soles of your feet together with your feet six to eight inches in front of your hips; Place one hand on the floor beside you and your other hand behind your head; Lift your elbow to the ceiling as you incline your torso to the other side; Hold for 10 to 20 seconds, then switch sides; |
isolation | not applicable | Seated Palm-Up Barbell Wrist Curl | pull | Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your forearms on top of your upper thighs with your palms up; Tip: Make sure that the front of the wrists lay on top of your knees; This will be your starting position; Lower the bar as far as possible while inhaling and keeping a tight grip; Now curl bar up as high as possible while flexing the forearms and exhaling; Hold the contraction at the top for a second and Tip: Only the wrist should move; | barbell | forearms | The Seated Palm-Up Barbell Wrist Curl exercise uses a pull force. The Seated Palm-Up Barbell Wrist Curl exercise has a isolation mechanic. The Seated Palm-Up Barbell Wrist Curl exercise is performed with barbell equipment. The Seated Palm-Up Barbell Wrist Curl exercise primarily targets the forearms muscle(s). The Seated Palm-Up Barbell Wrist Curl exercise does not engage any secondary muscles. The Seated Palm-Up Barbell Wrist Curl exercise is performed as such: Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your forearms on top of your upper thighs with your palms up; Tip: Make sure that the front of the wrists lay on top of your knees; This will be your starting position; Lower the bar as far as possible while inhaling and keeping a tight grip; Now curl bar up as high as possible while flexing the forearms and exhaling; Hold the contraction at the top for a second and Tip: Only the wrist should move; |
isolation | not applicable | Seated Palms-Down Barbell Wrist Curl | pull | Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your forearms on top of your upper thighs with your palms down; Tip: Make sure that the back of the wrists lay on top of your knees; This will be your starting position; Lower the bar as far as possible while inhaling and keeping a tight grip; Now curl bar up as high as possible while flexing the forearms and exhaling; Hold the contraction at the top for a second and Tip: Only the wrist should move; | barbell | forearms | The Seated Palms-Down Barbell Wrist Curl exercise uses a pull force. The Seated Palms-Down Barbell Wrist Curl exercise has a isolation mechanic. The Seated Palms-Down Barbell Wrist Curl exercise is performed with barbell equipment. The Seated Palms-Down Barbell Wrist Curl exercise primarily targets the forearms muscle(s). The Seated Palms-Down Barbell Wrist Curl exercise does not engage any secondary muscles. The Seated Palms-Down Barbell Wrist Curl exercise is performed as such: Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width; Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart; Lean forward and place your forearms on top of your upper thighs with your palms down; Tip: Make sure that the back of the wrists lay on top of your knees; This will be your starting position; Lower the bar as far as possible while inhaling and keeping a tight grip; Now curl bar up as high as possible while flexing the forearms and exhaling; Hold the contraction at the top for a second and Tip: Only the wrist should move; |
isolation | not applicable | Seated Side Lateral Raise | push | Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor; Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length; This will be your starting position; While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass; Continue to go up until you arms are parallel to the floor; Exhale as you execute this movement and pause for a second at the top; Lower the dumbbells back down slowly to the starting position as you inhale; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Seated Side Lateral Raise exercise uses a push force. The Seated Side Lateral Raise exercise has a isolation mechanic. The Seated Side Lateral Raise exercise is performed with dumbbell equipment. The Seated Side Lateral Raise exercise primarily targets the shoulders muscle(s). The Seated Side Lateral Raise exercise does not engage any secondary muscles. The Seated Side Lateral Raise exercise is performed as such: Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor; Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length; This will be your starting position; While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass; Continue to go up until you arms are parallel to the floor; Exhale as you execute this movement and pause for a second at the top; Lower the dumbbells back down slowly to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Triceps Press | push | Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length; Tip: a better way is to have somebody hand it to you especially if it is very heavy; The resistance should be resting in the palms of your hands with your thumbs around it; The palm of the hand should be facing inward; This will be your starting position; Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps; Tip: The upper arms should remain stationary and only the forearms should move; Breathe in as you perform this step; Go back to the starting position by using the triceps to raise the dumbbell; Breathe out as you perform this step; Repeat for the recommended amount of repetitions; | dumbbell | triceps | The Seated Triceps Press exercise uses a push force. The Seated Triceps Press exercise has a isolation mechanic. The Seated Triceps Press exercise is performed with dumbbell equipment. The Seated Triceps Press exercise primarily targets the triceps muscle(s). The Seated Triceps Press exercise does not engage any secondary muscles. The Seated Triceps Press exercise is performed as such: Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length; Tip: a better way is to have somebody hand it to you especially if it is very heavy; The resistance should be resting in the palms of your hands with your thumbs around it; The palm of the hand should be facing inward; This will be your starting position; Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps; Tip: The upper arms should remain stationary and only the forearms should move; Breathe in as you perform this step; Go back to the starting position by using the triceps to raise the dumbbell; Breathe out as you perform this step; Repeat for the recommended amount of repetitions; |
isolation | not applicable | Seated Two-Arm Palms-Up Low-Pulley Wrist Curl | pull | Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it; Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up; Now hold the handle with both hands, palms up, using a shoulder-width grip; Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor; Lean forward and place the forearms on your thighs with the back of your wrists over your knees; This will be your starting position; Lower the bar as far as possible, while inhaling and keeping a tight grip; Now curl the bar up as high as possible while contracting the forearms; Tip: Only the wrist should move; not the forearms; After a second contraction at the top go back to the starting position as you inhale; Repeat for the recommended amount of repetitions; | cable | forearms | The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl exercise uses a pull force. The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl exercise has a isolation mechanic. The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl exercise is performed with cable equipment. The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl exercise primarily targets the forearms muscle(s). The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl exercise does not engage any secondary muscles. The Seated Two-Arm Palms-Up Low-Pulley Wrist Curl exercise is performed as such: Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it; Move the bench far enough away so that when you bring the handle to the top of your thighs tension is created on the cable due to the weight stack being moved up; Now hold the handle with both hands, palms up, using a shoulder-width grip; Step back and sit on the bench with your feet about shoulder width apart, firmly on the floor; Lean forward and place the forearms on your thighs with the back of your wrists over your knees; This will be your starting position; Lower the bar as far as possible, while inhaling and keeping a tight grip; Now curl the bar up as high as possible while contracting the forearms; Tip: Only the wrist should move; not the forearms; After a second contraction at the top go back to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
compound | abdominals | See-Saw Press (Alternating Side Press) | push | Grab a dumbbell with each hand and stand up erect; Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press; This will be your starting position; Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up; Your elbows should come out also as you lift the weight; Simultaneously, you will also be bending from your hip to your opposite side; Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm; Breathe out as you perform this movement; Once you reach the top position breathe in; Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The See-Saw Press (Alternating Side Press) exercise uses a push force. The See-Saw Press (Alternating Side Press) exercise has a compound mechanic. The See-Saw Press (Alternating Side Press) exercise is performed with dumbbell equipment. The See-Saw Press (Alternating Side Press) exercise primarily targets the shoulders muscle(s). The See-Saw Press (Alternating Side Press) exercise engages the abdominals muscle(s) as secondary muscles. The See-Saw Press (Alternating Side Press) exercise is performed as such: Grab a dumbbell with each hand and stand up erect; Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press; This will be your starting position; Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up; Your elbows should come out also as you lift the weight; Simultaneously, you will also be bending from your hip to your opposite side; Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm; Breathe out as you perform this movement; Once you reach the top position breathe in; Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side; Repeat for the recommended amount of repetitions; |
compound | biceps | Shotgun Row | pull | Attach a single handle to a low cable; After selecting the correct weight, stand a couple feet back with a wide-split stance; Your arm should be extended and your shoulder forward; This will be your starting position; Perform the movement by retracting the shoulder and flexing the elbow; As you pull, supinate the wrist, turning the palm upward as you go; After a brief pause, return to the starting position; | cable | lats | The Shotgun Row exercise uses a pull force. The Shotgun Row exercise has a compound mechanic. The Shotgun Row exercise is performed with cable equipment. The Shotgun Row exercise primarily targets the lats muscle(s). The Shotgun Row exercise engages the biceps muscle(s) as secondary muscles. The Shotgun Row exercise is performed as such: Attach a single handle to a low cable; After selecting the correct weight, stand a couple feet back with a wide-split stance; Your arm should be extended and your shoulder forward; This will be your starting position; Perform the movement by retracting the shoulder and flexing the elbow; As you pull, supinate the wrist, turning the palm upward as you go; After a brief pause, return to the starting position; |
not applicable | traps | Shoulder Circles | pull | With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down; Reverse direction; You can do this exercise alternating shoulders or both at the same time; | not applicable | shoulders | The Shoulder Circles exercise uses a pull force. The Shoulder Circles exercise does not require any equipment. The Shoulder Circles exercise primarily targets the shoulders muscle(s). The Shoulder Circles exercise engages the traps muscle(s) as secondary muscles. The Shoulder Circles exercise is performed as such: With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down; Reverse direction; You can do this exercise alternating shoulders or both at the same time; |
compound | triceps | Shoulder Press With Bands | push | To begin, stand on an exercise band so that tension begins at arm's length; Grasp the handles and lift them so that the hands are at shoulder height at each side; Rotate the wrists so that the palms of your hands are facing forward; Your elbows should be bent, with the upper arms and forearms in line to the torso; This is your starting position; As you exhale, lift the handles up until your arms are fully extended overhead; | bands | shoulders | The Shoulder Press With Bands exercise uses a push force. The Shoulder Press With Bands exercise has a compound mechanic. The Shoulder Press With Bands exercise is performed with bands equipment. The Shoulder Press With Bands exercise primarily targets the shoulders muscle(s). The Shoulder Press With Bands exercise engages the triceps muscle(s) as secondary muscles. The Shoulder Press With Bands exercise is performed as such: To begin, stand on an exercise band so that tension begins at arm's length; Grasp the handles and lift them so that the hands are at shoulder height at each side; Rotate the wrists so that the palms of your hands are facing forward; Your elbows should be bent, with the upper arms and forearms in line to the torso; This is your starting position; As you exhale, lift the handles up until your arms are fully extended overhead; |
not applicable | lats | Shoulder Raise | pull | Relax your arms to your sides and raise your shoulders up toward your ears, then back down; | not applicable | shoulders | The Shoulder Raise exercise uses a pull force. The Shoulder Raise exercise does not require any equipment. The Shoulder Raise exercise primarily targets the shoulders muscle(s). The Shoulder Raise exercise engages the lats muscle(s) as secondary muscles. The Shoulder Raise exercise is performed as such: Relax your arms to your sides and raise your shoulders up toward your ears, then back down; |
not applicable | not applicable | Shoulder Stretch | pull | Reach your left arm across your body and hold it straight; | not applicable | shoulders | The Shoulder Stretch exercise uses a pull force. The Shoulder Stretch exercise does not require any equipment. The Shoulder Stretch exercise primarily targets the shoulders muscle(s). The Shoulder Stretch exercise does not engage any secondary muscles. The Shoulder Stretch exercise is performed as such: Reach your left arm across your body and hold it straight; |
not applicable | not applicable | Side-Lying Floor Stretch | static | First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright); Straighten your right leg and rest the right foot on the floor behind your left; Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body; Switch sides; | not applicable | lats | The Side-Lying Floor Stretch exercise uses a static force. The Side-Lying Floor Stretch exercise does not require any equipment. The Side-Lying Floor Stretch exercise primarily targets the lats muscle(s). The Side-Lying Floor Stretch exercise does not engage any secondary muscles. The Side-Lying Floor Stretch exercise is performed as such: First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright); Straighten your right leg and rest the right foot on the floor behind your left; Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body; Switch sides; |
not applicable | shoulders | Side Bridge | static | not applicable | body only | abdominals | The Side Bridge exercise uses a static force. The Side Bridge exercise is performed with body only equipment. The Side Bridge exercise primarily targets the abdominals muscle(s). The Side Bridge exercise engages the shoulders muscle(s) as secondary muscles. Instructions for this exercise are not applicable. |
compound | abductors | Side Hop-Sprint | push | Stand to the side of a cone or hurdle; Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started; Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop; | other | quadriceps | The Side Hop-Sprint exercise uses a push force. The Side Hop-Sprint exercise has a compound mechanic. The Side Hop-Sprint exercise is performed with other equipment. The Side Hop-Sprint exercise primarily targets the quadriceps muscle(s). The Side Hop-Sprint exercise engages the abductors muscle(s) as secondary muscles. The Side Hop-Sprint exercise is performed as such: Stand to the side of a cone or hurdle; Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started; Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop; |
compound | not applicable | Side Jackknife | pull | not applicable | body only | abdominals | The Side Jackknife exercise uses a pull force. The Side Jackknife exercise has a compound mechanic. The Side Jackknife exercise is performed with body only equipment. The Side Jackknife exercise primarily targets the abdominals muscle(s). The Side Jackknife exercise does not engage any secondary muscles. Instructions for this exercise are not applicable. |
isolation | not applicable | Side Lateral Raise | push | Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you; This will be your starting position; While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass; Continue to go up until you arms are parallel to the floor; Exhale as you execute this movement and pause for a second at the top; Lower the dumbbells back down slowly to the starting position as you inhale; Repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Side Lateral Raise exercise uses a push force. The Side Lateral Raise exercise has a isolation mechanic. The Side Lateral Raise exercise is performed with dumbbell equipment. The Side Lateral Raise exercise primarily targets the shoulders muscle(s). The Side Lateral Raise exercise does not engage any secondary muscles. The Side Lateral Raise exercise is performed as such: Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you; This will be your starting position; While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass; Continue to go up until you arms are parallel to the floor; Exhale as you execute this movement and pause for a second at the top; Lower the dumbbells back down slowly to the starting position as you inhale; Repeat for the recommended amount of repetitions; |
isolation | traps | Side Laterals to Front Raise | push | In a standing position, hold a pair of dumbbells at your side; This will be your starting position; Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating; At the top of the exercise move the weights out in front of you, keeping your arms extended; Lower the weights with a controlled motion; On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides; Lower the weights to the starting position; | dumbbell | shoulders | The Side Laterals to Front Raise exercise uses a push force. The Side Laterals to Front Raise exercise has a isolation mechanic. The Side Laterals to Front Raise exercise is performed with dumbbell equipment. The Side Laterals to Front Raise exercise primarily targets the shoulders muscle(s). The Side Laterals to Front Raise exercise engages the traps muscle(s) as secondary muscles. The Side Laterals to Front Raise exercise is performed as such: In a standing position, hold a pair of dumbbells at your side; This will be your starting position; Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating; At the top of the exercise move the weights out in front of you, keeping your arms extended; Lower the weights with a controlled motion; On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides; Lower the weights to the starting position; |
not applicable | not applicable | Side Leg Raises | pull | Stand next to a chair, which you may hold onto as a support; Stand on one leg; This will be your starting position; Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg; Repeat this swinging motion 5-10 times, increasing the range of motion as you do so; | body only | adductors | The Side Leg Raises exercise uses a pull force. The Side Leg Raises exercise is performed with body only equipment. The Side Leg Raises exercise primarily targets the adductors muscle(s). The Side Leg Raises exercise does not engage any secondary muscles. The Side Leg Raises exercise is performed as such: Stand next to a chair, which you may hold onto as a support; Stand on one leg; This will be your starting position; Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg; Repeat this swinging motion 5-10 times, increasing the range of motion as you do so; |
isolation | hamstrings | Side Lying Groin Stretch | static | Start off by lying on your right side and bend your right knee in front of you to stabilize the torso; Rest your head on your right hand or shoulder; Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder); Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor; To intensify this stretch, straighten your left leg; Switch sides; | not applicable | adductors | The Side Lying Groin Stretch exercise uses a static force. The Side Lying Groin Stretch exercise has a isolation mechanic. The Side Lying Groin Stretch exercise does not require any equipment. The Side Lying Groin Stretch exercise primarily targets the adductors muscle(s). The Side Lying Groin Stretch exercise engages the hamstrings muscle(s) as secondary muscles. The Side Lying Groin Stretch exercise is performed as such: Start off by lying on your right side and bend your right knee in front of you to stabilize the torso; Rest your head on your right hand or shoulder; Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder); Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor; To intensify this stretch, straighten your left leg; Switch sides; |
isolation | not applicable | Side Neck Stretch | static | Start with your shoulders relaxed, gently tilt your head towards your shoulder; Assist stretch with a gentle pull on the side of the head; | not applicable | neck | The Side Neck Stretch exercise uses a static force. The Side Neck Stretch exercise has a isolation mechanic. The Side Neck Stretch exercise does not require any equipment. The Side Neck Stretch exercise primarily targets the neck muscle(s). The Side Neck Stretch exercise does not engage any secondary muscles. The Side Neck Stretch exercise is performed as such: Start with your shoulders relaxed, gently tilt your head towards your shoulder; Assist stretch with a gentle pull on the side of the head; |
compound | calves | Side Standing Long Jump | push | Begin standing with your feet hip width apart in an athletic stance; Your head and chest should be up, knees and hips slightly bent; This will be your starting position; Leaning to your right, extend through your hips, knees, and ankles to jump into the air; Block with the arms to lead the movement, jumping as far to your right as you can; Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body; | not applicable | quadriceps | The Side Standing Long Jump exercise uses a push force. The Side Standing Long Jump exercise has a compound mechanic. The Side Standing Long Jump exercise does not require any equipment. The Side Standing Long Jump exercise primarily targets the quadriceps muscle(s). The Side Standing Long Jump exercise engages the calves muscle(s) as secondary muscles. The Side Standing Long Jump exercise is performed as such: Begin standing with your feet hip width apart in an athletic stance; Your head and chest should be up, knees and hips slightly bent; This will be your starting position; Leaning to your right, extend through your hips, knees, and ankles to jump into the air; Block with the arms to lead the movement, jumping as far to your right as you can; Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body; |
compound | biceps | Side To Side Chins | pull | Grab the pull-up bar with the palms facing forward using a wide grip; As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move; The forearms should do no other work other than hold the bar; After a second of contraction, inhale as you go back to the starting position; Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second of contraction, inhale as you go back to the starting position; Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side; | other | lats | The Side To Side Chins exercise uses a pull force. The Side To Side Chins exercise has a compound mechanic. The Side To Side Chins exercise is performed with other equipment. The Side To Side Chins exercise primarily targets the lats muscle(s). The Side To Side Chins exercise engages the biceps muscle(s) as secondary muscles. The Side To Side Chins exercise is performed as such: Grab the pull-up bar with the palms facing forward using a wide grip; As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out; This is your starting position; Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move; The forearms should do no other work other than hold the bar; After a second of contraction, inhale as you go back to the starting position; Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back; Exhale as you perform this portion of the movement; Tip: Concentrate on squeezing the back muscles once you reach the full contracted position; The upper torso should remain stationary as it moves through space and only the arms should move; The forearms should do no other work other than hold the bar; After a second of contraction, inhale as you go back to the starting position; Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side; |
isolation | forearms | Side Wrist Pull | static | This stretch works best standing; Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips; Start the stretch with a bent left arm; Slowly straighten, pull, and lift it up to shoulder height, as pictured; Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint; Switch sides; | not applicable | shoulders | The Side Wrist Pull exercise uses a static force. The Side Wrist Pull exercise has a isolation mechanic. The Side Wrist Pull exercise does not require any equipment. The Side Wrist Pull exercise primarily targets the shoulders muscle(s). The Side Wrist Pull exercise engages the forearms muscle(s) as secondary muscles. The Side Wrist Pull exercise is performed as such: This stretch works best standing; Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips; Start the stretch with a bent left arm; Slowly straighten, pull, and lift it up to shoulder height, as pictured; Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint; Switch sides; |
compound | abductors | Side to Side Box Shuffle | push | Stand to one side of the box with your left foot resting on the middle of it; To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor; Swing your arms to aid your movement; Continue shuffling back and forth across the box; | other | quadriceps | The Side to Side Box Shuffle exercise uses a push force. The Side to Side Box Shuffle exercise has a compound mechanic. The Side to Side Box Shuffle exercise is performed with other equipment. The Side to Side Box Shuffle exercise primarily targets the quadriceps muscle(s). The Side to Side Box Shuffle exercise engages the abductors muscle(s) as secondary muscles. The Side to Side Box Shuffle exercise is performed as such: Stand to one side of the box with your left foot resting on the middle of it; To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor; Swing your arms to aid your movement; Continue shuffling back and forth across the box; |
isolation | not applicable | Single-Arm Cable Crossover | push | Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand; Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together; Your head and chest should be up as you lean forward, while your feet should be staggered; This will be your starting position; Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow; The right arm should be perpendicular to the body at approximately shoulder level; Return your arm back to the starting position by pulling your hand back to the midline of the body; Hold for a second at the starting position and repeat the movement on the opposite side; Continue alternating back and forth for the prescribed number of repetitions; | cable | chest | The Single-Arm Cable Crossover exercise uses a push force. The Single-Arm Cable Crossover exercise has a isolation mechanic. The Single-Arm Cable Crossover exercise is performed with cable equipment. The Single-Arm Cable Crossover exercise primarily targets the chest muscle(s). The Single-Arm Cable Crossover exercise does not engage any secondary muscles. The Single-Arm Cable Crossover exercise is performed as such: Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand; Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together; Your head and chest should be up as you lean forward, while your feet should be staggered; This will be your starting position; Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow; The right arm should be perpendicular to the body at approximately shoulder level; Return your arm back to the starting position by pulling your hand back to the midline of the body; Hold for a second at the starting position and repeat the movement on the opposite side; Continue alternating back and forth for the prescribed number of repetitions; |
compound | chest | Single-Arm Linear Jammer | push | Position a bar into a landmine or securely anchor it in a corner; Load the bar to an appropriate weight; Raise the bar from the floor, taking it to your shoulders with one or both hands; Adopt a wide stance; This will be your starting position; Perform the movement by extending the elbow, pressing the weight up; Move explosively, extending the hips and knees fully to produce maximal force; Return to the starting position; | barbell | shoulders | The Single-Arm Linear Jammer exercise uses a push force. The Single-Arm Linear Jammer exercise has a compound mechanic. The Single-Arm Linear Jammer exercise is performed with barbell equipment. The Single-Arm Linear Jammer exercise primarily targets the shoulders muscle(s). The Single-Arm Linear Jammer exercise engages the chest muscle(s) as secondary muscles. The Single-Arm Linear Jammer exercise is performed as such: Position a bar into a landmine or securely anchor it in a corner; Load the bar to an appropriate weight; Raise the bar from the floor, taking it to your shoulders with one or both hands; Adopt a wide stance; This will be your starting position; Perform the movement by extending the elbow, pressing the weight up; Move explosively, extending the hips and knees fully to produce maximal force; Return to the starting position; |
compound | shoulders | Single-Arm Push-Up | push | Begin laying prone on the ground; Move yourself into a position supporting your weight on your toes and one arm; Your working arm should be placed directly under the shoulder, fully extended; Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up; Maintain good posture, and place your free hand behind your back; This will be your starting position; Lower yourself by allowing the elbow to flex until you touch the ground; Descend slowly, and reverse direction be extending the arm to return to the starting position; | body only | chest | The Single-Arm Push-Up exercise uses a push force. The Single-Arm Push-Up exercise has a compound mechanic. The Single-Arm Push-Up exercise is performed with body only equipment. The Single-Arm Push-Up exercise primarily targets the chest muscle(s). The Single-Arm Push-Up exercise engages the shoulders muscle(s) as secondary muscles. The Single-Arm Push-Up exercise is performed as such: Begin laying prone on the ground; Move yourself into a position supporting your weight on your toes and one arm; Your working arm should be placed directly under the shoulder, fully extended; Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up; Maintain good posture, and place your free hand behind your back; This will be your starting position; Lower yourself by allowing the elbow to flex until you touch the ground; Descend slowly, and reverse direction be extending the arm to return to the starting position; |
not applicable | calves | Single-Cone Sprint Drill | push | This drill teaches quick foot action; You need a single cone; Begin standing next to the cone with one arm back and one arm forward; Chop the feet as quickly as possible, blocking with the arms; Circle the cone, keep your knees up, with violent foot action; Rest after three trips around the cone; | other | quadriceps | The Single-Cone Sprint Drill exercise uses a push force. The Single-Cone Sprint Drill exercise is performed with other equipment. The Single-Cone Sprint Drill exercise primarily targets the quadriceps muscle(s). The Single-Cone Sprint Drill exercise engages the calves muscle(s) as secondary muscles. The Single-Cone Sprint Drill exercise is performed as such: This drill teaches quick foot action; You need a single cone; Begin standing next to the cone with one arm back and one arm forward; Chop the feet as quickly as possible, blocking with the arms; Circle the cone, keep your knees up, with violent foot action; Rest after three trips around the cone; |
compound | glutes | Single-Leg High Box Squat | push | Position a box in a rack; Secure a band or rope in place above the box; Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported; Hold onto the band for balance ; Continue stepping up and down on the same leg before switching to the opposite side; | other | quadriceps | The Single-Leg High Box Squat exercise uses a push force. The Single-Leg High Box Squat exercise has a compound mechanic. The Single-Leg High Box Squat exercise is performed with other equipment. The Single-Leg High Box Squat exercise primarily targets the quadriceps muscle(s). The Single-Leg High Box Squat exercise engages the glutes muscle(s) as secondary muscles. The Single-Leg High Box Squat exercise is performed as such: Position a box in a rack; Secure a band or rope in place above the box; Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported; Hold onto the band for balance ; Continue stepping up and down on the same leg before switching to the opposite side; |
compound | abductors | Single-Leg Hop Progression | push | Arrange a line of cones in front of you; Assume a relaxed standing position, balanced on one leg; Raise the knee of your opposite leg; This will be your starting position; Hop forward, jumping and landing with the same leg over the cone; Use a countermovement jump to hop from cone to cone; At the end, turn around and go back on the other leg; | other | quadriceps | The Single-Leg Hop Progression exercise uses a push force. The Single-Leg Hop Progression exercise has a compound mechanic. The Single-Leg Hop Progression exercise is performed with other equipment. The Single-Leg Hop Progression exercise primarily targets the quadriceps muscle(s). The Single-Leg Hop Progression exercise engages the abductors muscle(s) as secondary muscles. The Single-Leg Hop Progression exercise is performed as such: Arrange a line of cones in front of you; Assume a relaxed standing position, balanced on one leg; Raise the knee of your opposite leg; This will be your starting position; Hop forward, jumping and landing with the same leg over the cone; Use a countermovement jump to hop from cone to cone; At the end, turn around and go back on the other leg; |
compound | abductors | Single-Leg Lateral Hop | push | Stand to the side of a cone or hurdle; To get into the start position, stand on one leg with your knee slightly bent; To begin, execute a counterjump to hop sideways over the cone; Land on your jumping leg, and immediately rebound out of it by jumping back to the start position; Continue hopping back and forth; | other | quadriceps | The Single-Leg Lateral Hop exercise uses a push force. The Single-Leg Lateral Hop exercise has a compound mechanic. The Single-Leg Lateral Hop exercise is performed with other equipment. The Single-Leg Lateral Hop exercise primarily targets the quadriceps muscle(s). The Single-Leg Lateral Hop exercise engages the abductors muscle(s) as secondary muscles. The Single-Leg Lateral Hop exercise is performed as such: Stand to the side of a cone or hurdle; To get into the start position, stand on one leg with your knee slightly bent; To begin, execute a counterjump to hop sideways over the cone; Land on your jumping leg, and immediately rebound out of it by jumping back to the start position; Continue hopping back and forth; |
isolation | not applicable | Single-Leg Leg Extension | push | Seat yourself in the machine and adjust it so that you are positioned properly; The pad should be against the lower part of the shin but not in contact with the ankle; Adjust the seat so that the pivot point is in line with your knee; Select a weight appropriate for your abilities; Maintaining good posture, fully extend one leg, pausing at the top of the motion; Return to the starting position without letting the weight stop, keeping tension on the muscle; Repeat for the desired number of repetitions; | machine | quadriceps | The Single-Leg Leg Extension exercise uses a push force. The Single-Leg Leg Extension exercise has a isolation mechanic. The Single-Leg Leg Extension exercise is performed with machine equipment. The Single-Leg Leg Extension exercise primarily targets the quadriceps muscle(s). The Single-Leg Leg Extension exercise does not engage any secondary muscles. The Single-Leg Leg Extension exercise is performed as such: Seat yourself in the machine and adjust it so that you are positioned properly; The pad should be against the lower part of the shin but not in contact with the ankle; Adjust the seat so that the pivot point is in line with your knee; Select a weight appropriate for your abilities; Maintaining good posture, fully extend one leg, pausing at the top of the motion; Return to the starting position without letting the weight stop, keeping tension on the muscle; Repeat for the desired number of repetitions; |
compound | abductors | Single-Leg Stride Jump | push | Stand to the side of a box with your inside foot on top of it, close to the edge; Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible; Attempt to drive the opposite knee upward; Land in the same position that you started, using your inside leg to decelerate the impact; | other | quadriceps | The Single-Leg Stride Jump exercise uses a push force. The Single-Leg Stride Jump exercise has a compound mechanic. The Single-Leg Stride Jump exercise is performed with other equipment. The Single-Leg Stride Jump exercise primarily targets the quadriceps muscle(s). The Single-Leg Stride Jump exercise engages the abductors muscle(s) as secondary muscles. The Single-Leg Stride Jump exercise is performed as such: Stand to the side of a box with your inside foot on top of it, close to the edge; Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible; Attempt to drive the opposite knee upward; Land in the same position that you started, using your inside leg to decelerate the impact; |
isolation | forearms | Single Dumbbell Raise | not applicable | With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle; Your arms should be extended and hanging at the waist; This will be your starting position; Raise the weight until it is above shoulder level, keeping your arms extended; Your torso and hips should remain stationary throughout the movement; Return to the starting position and repeat for the recommended amount of repetitions; | dumbbell | shoulders | The Single Dumbbell Raise exercise has a isolation mechanic. The Single Dumbbell Raise exercise is performed with dumbbell equipment. The Single Dumbbell Raise exercise primarily targets the shoulders muscle(s). The Single Dumbbell Raise exercise engages the forearms muscle(s) as secondary muscles. The Single Dumbbell Raise exercise is performed as such: With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle; Your arms should be extended and hanging at the waist; This will be your starting position; Raise the weight until it is above shoulder level, keeping your arms extended; Your torso and hips should remain stationary throughout the movement; Return to the starting position and repeat for the recommended amount of repetitions; |
compound | calves | Single Leg Butt Kick | push | Begin by standing on one leg, with the bent knee raised; This will be your start position; Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg; Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg; Return the leg to a partially bent position underneath the hips and land; Your opposite leg should stay in relatively the same position throughout the drill; | body only | quadriceps | The Single Leg Butt Kick exercise uses a push force. The Single Leg Butt Kick exercise has a compound mechanic. The Single Leg Butt Kick exercise is performed with body only equipment. The Single Leg Butt Kick exercise primarily targets the quadriceps muscle(s). The Single Leg Butt Kick exercise engages the calves muscle(s) as secondary muscles. The Single Leg Butt Kick exercise is performed as such: Begin by standing on one leg, with the bent knee raised; This will be your start position; Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg; Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg; Return the leg to a partially bent position underneath the hips and land; Your opposite leg should stay in relatively the same position throughout the drill; |
isolation | hamstrings | Single Leg Glute Bridge | push | Lay on the floor with your feet flat and knees bent; Raise one leg off of the ground, pulling the knee to your chest; This will be your starting position; Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground; Extend as far as possible, pause and then return to the starting position; | body only | glutes | The Single Leg Glute Bridge exercise uses a push force. The Single Leg Glute Bridge exercise has a isolation mechanic. The Single Leg Glute Bridge exercise is performed with body only equipment. The Single Leg Glute Bridge exercise primarily targets the glutes muscle(s). The Single Leg Glute Bridge exercise engages the hamstrings muscle(s) as secondary muscles. The Single Leg Glute Bridge exercise is performed as such: Lay on the floor with your feet flat and knees bent; Raise one leg off of the ground, pulling the knee to your chest; This will be your starting position; Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground; Extend as far as possible, pause and then return to the starting position; |
compound | calves | Single Leg Push-off | push | Stand on the ground with one foot resting on the box, heel close to the edge; Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee; Land with the same foot on top of the box, returning your other foot back to the start position; | other | quadriceps | The Single Leg Push-off exercise uses a push force. The Single Leg Push-off exercise has a compound mechanic. The Single Leg Push-off exercise is performed with other equipment. The Single Leg Push-off exercise primarily targets the quadriceps muscle(s). The Single Leg Push-off exercise engages the calves muscle(s) as secondary muscles. The Single Leg Push-off exercise is performed as such: Stand on the ground with one foot resting on the box, heel close to the edge; Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee; Land with the same foot on top of the box, returning your other foot back to the start position; |
isolation | not applicable | Sit-Up | pull | Lie down on the floor placing your feet either under something that will not move or by having a partner hold them; Your legs should be bent at the knees; Place your hands behind your head and lock them together by clasping your fingers; This is the starting position; Elevate your upper body so that it creates an imaginary V-shape with your thighs; Breathe out when performing this part of the exercise; Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; | body only | abdominals | The Sit-Up exercise uses a pull force. The Sit-Up exercise has a isolation mechanic. The Sit-Up exercise is performed with body only equipment. The Sit-Up exercise primarily targets the abdominals muscle(s). The Sit-Up exercise does not engage any secondary muscles. The Sit-Up exercise is performed as such: Lie down on the floor placing your feet either under something that will not move or by having a partner hold them; Your legs should be bent at the knees; Place your hands behind your head and lock them together by clasping your fingers; This is the starting position; Elevate your upper body so that it creates an imaginary V-shape with your thighs; Breathe out when performing this part of the exercise; Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling; Repeat for the recommended amount of repetitions; |
not applicable | abductors | Sit Squats | push | Stand with your feet shoulder width apart; This will be your starting position; Begin the movement by flexing your knees and hips, sitting back with your hips; Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position; Repeat for 5-10 repetitions; | not applicable | quadriceps | The Sit Squats exercise uses a push force. The Sit Squats exercise does not require any equipment. The Sit Squats exercise primarily targets the quadriceps muscle(s). The Sit Squats exercise engages the abductors muscle(s) as secondary muscles. The Sit Squats exercise is performed as such: Stand with your feet shoulder width apart; This will be your starting position; Begin the movement by flexing your knees and hips, sitting back with your hips; Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position; Repeat for 5-10 repetitions; |
not applicable | abductors | Skating | not applicable | Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance; It requires relatively good balance and coordination; It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury; You can skate at a comfortable pace for 30 minutes straight; If you want a cardio challenge, do interval skating and speed skate two minutes of every five minutes, using the remaining three minutes to recover; A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking; | other | quadriceps | The Skating exercise is performed with other equipment. The Skating exercise primarily targets the quadriceps muscle(s). The Skating exercise engages the abductors muscle(s) as secondary muscles. The Skating exercise is performed as such: Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance; It requires relatively good balance and coordination; It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury; You can skate at a comfortable pace for 30 minutes straight; If you want a cardio challenge, do interval skating and speed skate two minutes of every five minutes, using the remaining three minutes to recover; A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking; |
compound | calves | Sled Drag With Harness | push | To begin, load the sled with the desired weight and attach the pulling strap; You can pull with handles, use a harness, or attach the pulling strap to a weight belt; Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees; | other | quadriceps | The Sled Drag With Harness exercise uses a push force. The Sled Drag With Harness exercise has a compound mechanic. The Sled Drag With Harness exercise is performed with other equipment. The Sled Drag With Harness exercise primarily targets the quadriceps muscle(s). The Sled Drag With Harness exercise engages the calves muscle(s) as secondary muscles. The Sled Drag With Harness exercise is performed as such: To begin, load the sled with the desired weight and attach the pulling strap; You can pull with handles, use a harness, or attach the pulling strap to a weight belt; Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees; |
compound | calves | Sled Overhead Backward Walk | pull | Attach dual handles to a sled connected by a rope or chain; Load the sled to a light weight; Face the sled, backing up until there is some tension in the line; Hold your hands directly above your head with your elbows extended; This will be your starting position; Walk backwards, keeping your arms raised above your head; Avoid jerky movements; | other | shoulders | The Sled Overhead Backward Walk exercise uses a pull force. The Sled Overhead Backward Walk exercise has a compound mechanic. The Sled Overhead Backward Walk exercise is performed with other equipment. The Sled Overhead Backward Walk exercise primarily targets the shoulders muscle(s). The Sled Overhead Backward Walk exercise engages the calves muscle(s) as secondary muscles. The Sled Overhead Backward Walk exercise is performed as such: Attach dual handles to a sled connected by a rope or chain; Load the sled to a light weight; Face the sled, backing up until there is some tension in the line; Hold your hands directly above your head with your elbows extended; This will be your starting position; Walk backwards, keeping your arms raised above your head; Avoid jerky movements; |
isolation | not applicable | Sled Overhead Triceps Extension | push | Attach dual handles to a sled using a chain or rope; Load the sled to an appropriate load; Facing away from the sled, step away until there is tension in the line; Raise your hands above your head, keeping them together, palms facing each other; Your elbows should be pointed upward with the elbows flexed; This will be your starting position; Extend through the elbow to straighten the arm; Ensure that your upper arm stays in position to isolate the triceps; Upon full extension, step forward to take the slack out of the line; You may keep your feet staggered for more stability; | other | triceps | The Sled Overhead Triceps Extension exercise uses a push force. The Sled Overhead Triceps Extension exercise has a isolation mechanic. The Sled Overhead Triceps Extension exercise is performed with other equipment. The Sled Overhead Triceps Extension exercise primarily targets the triceps muscle(s). The Sled Overhead Triceps Extension exercise does not engage any secondary muscles. The Sled Overhead Triceps Extension exercise is performed as such: Attach dual handles to a sled using a chain or rope; Load the sled to an appropriate load; Facing away from the sled, step away until there is tension in the line; Raise your hands above your head, keeping them together, palms facing each other; Your elbows should be pointed upward with the elbows flexed; This will be your starting position; Extend through the elbow to straighten the arm; Ensure that your upper arm stays in position to isolate the triceps; Upon full extension, step forward to take the slack out of the line; You may keep your feet staggered for more stability; |
compound | calves | Sled Push | push | Load your pushing sled with the desired weight; Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles; Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain; | other | quadriceps | The Sled Push exercise uses a push force. The Sled Push exercise has a compound mechanic. The Sled Push exercise is performed with other equipment. The Sled Push exercise primarily targets the quadriceps muscle(s). The Sled Push exercise engages the calves muscle(s) as secondary muscles. The Sled Push exercise is performed as such: Load your pushing sled with the desired weight; Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles; Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain; |
isolation | not applicable | Sled Reverse Flye | pull | Attach dual handles to a sled connected by a rope or chain; Load the sled to a light weight; Face the sled, backing up until there is some tension in the line; Take both handles at arms length at about waist level; Bend the knees slightly and keep your chest and head up; This will be your starting position; Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation; Your palms should be facing forward as you do this; Return to the starting position, taking a couple steps back to take the slack out of the line; | other | shoulders | The Sled Reverse Flye exercise uses a pull force. The Sled Reverse Flye exercise has a isolation mechanic. The Sled Reverse Flye exercise is performed with other equipment. The Sled Reverse Flye exercise primarily targets the shoulders muscle(s). The Sled Reverse Flye exercise does not engage any secondary muscles. The Sled Reverse Flye exercise is performed as such: Attach dual handles to a sled connected by a rope or chain; Load the sled to a light weight; Face the sled, backing up until there is some tension in the line; Take both handles at arms length at about waist level; Bend the knees slightly and keep your chest and head up; This will be your starting position; Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation; Your palms should be facing forward as you do this; Return to the starting position, taking a couple steps back to take the slack out of the line; |
compound | biceps | Sled Row | pull | Attach dual handles to a sled connected by a rope or chain; Load the sled to an appropriate weight; Face the sled, backing up until there is some tension in the line; With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended; To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you; Take a step or two back to get tension in the line and repeat; | other | middle back | The Sled Row exercise uses a pull force. The Sled Row exercise has a compound mechanic. The Sled Row exercise is performed with other equipment. The Sled Row exercise primarily targets the middle back muscle(s). The Sled Row exercise engages the biceps muscle(s) as secondary muscles. The Sled Row exercise is performed as such: Attach dual handles to a sled connected by a rope or chain; Load the sled to an appropriate weight; Face the sled, backing up until there is some tension in the line; With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended; To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you; Take a step or two back to get tension in the line and repeat; |
compound | calves | Sledgehammer Swings | pull | You will need a tire and a sledgehammer for this exercise; Stand in front of the tire about two feet away from it with a staggered stance; Grip the sledgehammer; If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head; As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand; Slam it down as hard as you can against the tire; Control the bounce of the hammer off of the tire; Repeat on the other side; | other | abdominals | The Sledgehammer Swings exercise uses a pull force. The Sledgehammer Swings exercise has a compound mechanic. The Sledgehammer Swings exercise is performed with other equipment. The Sledgehammer Swings exercise primarily targets the abdominals muscle(s). The Sledgehammer Swings exercise engages the calves muscle(s) as secondary muscles. The Sledgehammer Swings exercise is performed as such: You will need a tire and a sledgehammer for this exercise; Stand in front of the tire about two feet away from it with a staggered stance; Grip the sledgehammer; If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head; As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand; Slam it down as hard as you can against the tire; Control the bounce of the hammer off of the tire; Repeat on the other side; |
isolation | chest | Smith Incline Shoulder Raise | push | Place an incline bench underneath the smith machine; Place the barbell at a height that you can reach when lying down and your arms are almost fully extended; Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell; Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows; This will be your starting position; As you breathe out, lift the bar up until your arms are fully extended; Note: The contraction should be felt around the shoulders; After a second pause, bring the bar back down to the starting position as you breathe in; Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; | barbell | shoulders | The Smith Incline Shoulder Raise exercise uses a push force. The Smith Incline Shoulder Raise exercise has a isolation mechanic. The Smith Incline Shoulder Raise exercise is performed with barbell equipment. The Smith Incline Shoulder Raise exercise primarily targets the shoulders muscle(s). The Smith Incline Shoulder Raise exercise engages the chest muscle(s) as secondary muscles. The Smith Incline Shoulder Raise exercise is performed as such: Place an incline bench underneath the smith machine; Place the barbell at a height that you can reach when lying down and your arms are almost fully extended; Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell; Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows; This will be your starting position; As you breathe out, lift the bar up until your arms are fully extended; Note: The contraction should be felt around the shoulders; After a second pause, bring the bar back down to the starting position as you breathe in; Repeat the movement for the prescribed amount of repetitions; When you are done, place the bar back in the rack; |
isolation | shoulders | Smith Machine Behind the Back Shrug | pull | With the bar at thigh level, load an appropriate weight; Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight; You should be standing up straight with your head and chest up and your arms extended; This will be your starting position; Initiate the movement by shrugging your shoulders straight up; Do not flex the arms or wrist during the movement; After a brief pause return the weight to the starting position; Repeat for the desired number of repetitions before engaging the hooks to rack the weight; | machine | traps | The Smith Machine Behind the Back Shrug exercise uses a pull force. The Smith Machine Behind the Back Shrug exercise has a isolation mechanic. The Smith Machine Behind the Back Shrug exercise is performed with machine equipment. The Smith Machine Behind the Back Shrug exercise primarily targets the traps muscle(s). The Smith Machine Behind the Back Shrug exercise engages the shoulders muscle(s) as secondary muscles. The Smith Machine Behind the Back Shrug exercise is performed as such: With the bar at thigh level, load an appropriate weight; Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight; You should be standing up straight with your head and chest up and your arms extended; This will be your starting position; Initiate the movement by shrugging your shoulders straight up; Do not flex the arms or wrist during the movement; After a brief pause return the weight to the starting position; Repeat for the desired number of repetitions before engaging the hooks to rack the weight; |
compound | shoulders | Smith Machine Bench Press | push | Place a flat bench underneath the smith machine; Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended; Once the weight you need is selected, lie down on the flat bench; Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your middle chest; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, lock the bar back in the rack; | machine | chest | The Smith Machine Bench Press exercise uses a push force. The Smith Machine Bench Press exercise has a compound mechanic. The Smith Machine Bench Press exercise is performed with machine equipment. The Smith Machine Bench Press exercise primarily targets the chest muscle(s). The Smith Machine Bench Press exercise engages the shoulders muscle(s) as secondary muscles. The Smith Machine Bench Press exercise is performed as such: Place a flat bench underneath the smith machine; Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended; Once the weight you need is selected, lie down on the flat bench; Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked; This will be your starting position; As you breathe in, come down slowly until you feel the bar on your middle chest; After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles; Lock your arms in the contracted position, hold for a second and then start coming down slowly again; Tip: It should take at least twice as long to go down than to come up; Repeat the movement for the prescribed amount of repetitions; When you are done, lock the bar back in the rack; |
compound | biceps | Smith Machine Bent Over Row | pull | Set the barbell attached to the smith machine to a height that is about 2 inches below your knees; Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Tip: Make sure that you keep the head up; Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack; Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso; This is your starting position; While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights; On the top contracted position, squeeze the back muscles and hold for a second; Slowly lower the weight again to the starting position as you inhale; Repeat for the recommended amount of repetitions; | machine | middle back | The Smith Machine Bent Over Row exercise uses a pull force. The Smith Machine Bent Over Row exercise has a compound mechanic. The Smith Machine Bent Over Row exercise is performed with machine equipment. The Smith Machine Bent Over Row exercise primarily targets the middle back muscle(s). The Smith Machine Bent Over Row exercise engages the biceps muscle(s) as secondary muscles. The Smith Machine Bent Over Row exercise is performed as such: Set the barbell attached to the smith machine to a height that is about 2 inches below your knees; Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor; Tip: Make sure that you keep the head up; Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack; Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso; This is your starting position; While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights; On the top contracted position, squeeze the back muscles and hold for a second; Slowly lower the weight again to the starting position as you inhale; Repeat for the recommended amount of repetitions; |