Exercise list part 1

Bent-knee sit-up

Major muscle involved: Rectus abdominis

Starting position:

• Supine on floor mat

• Knees bent, heels near buttocks

• Arms crossed over chest or abdomen

Upward movement:

• Flex neck to bring chin to chest

• Curl torso to thighs while keeping lower body in contact with the floor

Downward movement:

• Uncurl back to starting position

• Maintain contact with the floor

Video from eHowFitness on YouTube.

Abdominal crunch

Major muscle involved: Rectus abdominis

Starting position:

• Supine on floor mat with heels on a bench (hips and knees ~90°)

• Arms crossed over chest or abdomen

Upward movement:

• Flex neck and curl torso toward thighs

• Buttocks and lower back remain on mat

Downward movement:

• Return to starting position

Video from The Conditioning Co. on YouTube.

Abdominal crunch (machine)

Major muscle involved: Rectus abdominis

Starting position:

• Seated with back against pad and feet under rollers

• Arms grasping handles, neutral grip

• Upper arms pressed against pads

Forward movement:

• Curl torso forward toward thighs, keeping buttocks and legs still

Backward movement:

• Return to starting position

Bent-over row

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Before beginning:

• Closed, pronated grip (wider than shoulder-width)

• Lift bar using deadlift technique

• Use pronated grip (not alternated)

Starting position:

• Shoulder-width stance, knees slightly flexed

• Flex at hips, torso just above parallel

• Neutral spine, eyes ahead

• Arms fully extended

Upward movement:

• Pull bar to torso (lower chest/upper abdomen)

• Keep torso rigid, knees flexed

Downward movement:

• Lower bar while maintaining position

• After final rep, stand and place bar down

Video from National Academy of Sports Medicine (NASM) on YouTube.

One-arm dumbbell row

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Starting position:

• Stand in a shoulder-width stance, knees slightly flexed

• Flex at the hips so torso is slightly above parallel to floor

• Keep a neutral spine, grasp the dumbbell with a closed, neutral grip

• Opposite hand rests on the bench for support

• Dumbbell hangs with elbow extended

Upward movement phase:

• Pull dumbbell toward torso, keeping elbow close to body

Downward movement phase:

• Lower dumbbell back to starting position with controlled motion

Video from Men’s Health on YouTube.

Lat pulldown (machine)

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Starting position:

• Grasp bar with closed, pronated grip (wider than shoulder-width)

• Sit with thighs under pads, feet flat, torso slightly leaned back

• Fully extend elbows

Downward movement phase:

• Pull bar down to upper chest

• Maintain torso position without jerking

• Touch bar to clavicle/upper chest

Upward movement phase:

• Allow elbows to extend back to starting position

Seated row (machine)

Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids

Starting position:

• Sit erect with feet flat and chest against pad

• Grasp handles with closed grip (pronated or neutral)

• Adjust arm position parallel to floor, elbows fully extended

Backward movement phase:

• Pull handles to chest or upper abdomen

• Maintain erect torso, keep elbows close to body

Forward movement phase:

• Return handles to starting position in a controlled motion