Major muscles involved: Latissimus dorsi, teres major, middle trapezius, rhomboids, posterior deltoids
Starting position:
Sit on the pad with your feet on the supports and your legs parallel.
Grasp the handles with a closed grip (neutral or pronated).
Sit upright with your knees slightly flexed and your arms fully extended.
Backward movement phase:
Pull the handles toward your abdomen without jerking your torso.
Keep a slight bend in your knees and maintain an upright torso.
Forward movement phase:
Extend your elbows to return to the starting position.
Maintain the same posture throughout.
Major muscles involved: Biceps brachii, brachialis, brachioradialis
Starting position:
Grasp the bar with a closed, supinated grip (shoulder-width).
Stand with your feet shoulder-width apart and your knees slightly flexed.
Let the bar rest on the front of your thighs with your elbows fully extended.
Upward movement phase:
Flex your elbows to raise the bar toward your anterior deltoids.
Keep your torso and upper arms stationary.
Downward movement phase:
Lower the bar until your elbows fully extend.
Avoid bouncing the bar on your thighs.
Major muscles involved: Brachialis, biceps brachii, brachioradialis
Starting position:
Grasp two dumbbells with a closed, neutral grip.
Stand with your feet shoulder-width apart and your knees slightly flexed.
Hold the dumbbells at your sides with your elbows fully extended.
Upward movement phase:
Flex one elbow until the dumbbell reaches shoulder height.
Keep the other arm stationary.
Downward movement phase:
Lower the dumbbell back to the starting position.
Alternate arms with each rep.
Major muscles involved: Gastrocnemius, soleus
Starting position:
Stand with your shoulders under the pads and your feet on the step, legs hip-width apart.
Keep your knees fully extended (not locked) and your heels lowered.
Upward movement phase:
Push up onto your toes as high as possible.
Keep your knees extended and your body upright.
Downward movement phase:
Major muscles involved: Soleus, gastrocnemius
Starting position:
Sit on the seat with your feet on the step and your thighs under the knee pad.
Lower your heels with your knees bent, and plantar-flex your ankles to remove the supports.
Upward movement phase:
Downward movement phase:
Lower your heels slowly back to the stretched position.
At the end of the set, return the supports to the rest position.
Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii
Starting position (athlete):
Lie on a flat bench with five-point body contact.
Grasp the bar with a closed, pronated grip, slightly wider than shoulder-width.
Hold the bar over your chest with your elbows fully extended.
Signal the spotter for liftoff.
Starting position (spotter):
Stand close behind the head of the bench.
Grasp the bar with an alternated grip and assist with the liftoff.
Follow the bar with your hands during the lift without touching it.
Downward movement phase (athlete):
Lower the bar to touch your chest at nipple level.
Maintain wrist/floor alignment and five-point contact.
Upward movement phase (athlete):
Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii
Starting position (athlete):
Grasp the dumbbells with a closed, pronated grip.
Lie on the incline bench and signal the spotter.
Press the dumbbells to an extended-arm position over your chest and face.
Starting position (spotter):
Stand close to the head of the bench.
Grasp the athlete’s forearms near the wrists.
Assist the athlete into the starting position.
Downward movement phase (athlete):
Upward movement phase (athlete):
Major muscles involved: Pectoralis major, anterior deltoids
Starting position (athlete):
Grasp the dumbbells with a closed, neutral grip.
Lie on the bench with five-point body contact.
Extend the dumbbells above your chest with your elbows slightly flexed.
Starting position (spotter):
Kneel or stand at the head of the bench.
Grasp the athlete’s forearms near the wrists.
Assist the athlete into the starting position.
Downward movement phase (athlete):
Upward movement phase (athlete):
Raise the dumbbells in a wide arc back to the starting position.
Maintain a fixed elbow angle and vertical alignment of joints.
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