Exercise list part 2

Low-pulley seated row (machine)

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

Starting position:

• Sit on pad, feet on supports, legs parallel

• Grasp handles with closed grip (neutral or pronated)

• Sit erect, knees slightly flexed, arms extended

Backward movement phase:

• Pull handles to abdomen without jerking torso

• Maintain slight knee bend and upright torso

Forward movement phase:

• Extend elbows to return to starting position

• Maintain posture throughout

Barbell biceps curl

Major muscles involved: Biceps brachii, brachialis, brachioradialis

Starting position:

• Grasp bar with closed, supinated grip (shoulder-width)

• Stand with feet shoulder-width, knees slightly flexed

• Bar rests on front of thighs, elbows fully extended

Upward movement phase:

• Flex elbows to raise bar near anterior deltoids

• Keep torso and upper arms stationary

Downward movement phase:

• Lower bar until elbows fully extend

• Avoid bouncing bar on thighs

Video from PureGym on YouTube.

Hammer curl

Major muscles involved: Brachialis, biceps brachii, brachioradialis

Starting position:

• Grasp two dumbbells with closed, neutral grip

• Stand with feet shoulder-width, knees slightly flexed

• Dumbbells at sides with elbows fully extended

Upward movement phase:

• Flex one elbow until dumbbell reaches shoulder height

• Keep other arm stationary

Downward movement phase:

• Lower dumbbell to starting position

• Alternate arms with each rep

Video from Lioncorp Investments on YouTube.

Standing calf (heel) raise (machine)

Major muscles involved: Gastrocnemius, soleus

Starting position:

• Stand with shoulders under pads, feet on step, legs hip-width

• Knees fully extended (not locked), heels lowered

Upward movement phase:

• Push up onto toes as high as possible

• Keep knees extended and body upright

Downward movement phase:

• Lower heels slowly to stretched position

Seated calf (heel) raise (machine)

Major muscles involved: Soleus, gastrocnemius

Starting position:

• Sit on seat, feet on step, thighs under knee pad

• Heels lowered, knees bent, ankles plantar-flexed to remove supports

Upward movement phase:

• Push through balls of feet to rise onto toes

Downward movement phase:

• Lower heels slowly back to stretch

• At set end, return supports to rest position

Flat barbell bench press (and dumbbell variation)

Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii

Starting position (athlete):

• Lie on a flat bench with a five-point body contact

• Grasp the bar with a closed, pronated grip, slightly wider than shoulder-width

• Bar is positioned over chest with elbows fully extended

• Signal spotter for liftoff

Starting position (spotter):

• Stand close behind the head of the bench

• Grasp bar with alternated grip, assist in lifting off

• Follow bar with hands during the lift without touching it

Downward movement phase (athlete):

• Lower bar to touch chest at nipple level

• Maintain wrist/floor alignment and five-point contact

Upward movement phase (athlete):

• Push bar upward and slightly backward until elbows are fully extended

Video from CrossFit on YouTube.

Incline dumbbell bench press (and barbell variation)

Major muscles involved: Pectoralis major, anterior deltoids, triceps brachii

Starting position (athlete):

• Grasp dumbbells with closed, pronated grip

• Lie on incline bench, signal spotter

• Press dumbbells to extended-arm position over chest and face

Starting position (spotter):

• Stand close to head of bench

• Grasp athlete’s forearms near wrists

• Assist into start position

Downward movement phase (athlete):

• Lower dumbbells down and slightly out to upper chest (between clavicle and nipples)

Upward movement phase (athlete):

• Push dumbbells upward and slightly inward until elbows are fully extended

Video from PureGym on YouTube.

Flat dumbbell fly (and incline variation)

Major muscles involved: Pectoralis major, anterior deltoids

Starting position (athlete):

• Grasp dumbbells with closed, neutral grip

• Lie on bench with five-point body contact

• Extend dumbbells above chest, elbows slightly flexed

Starting position (spotter):

• Kneel or stand at head of bench

• Grasp athlete’s forearms near wrists

• Assist into start position

Downward movement phase (athlete):

• Lower dumbbells in wide arc until level with shoulders or chest

Upward movement phase (athlete):

• Raise dumbbells in wide arc back to start

• Maintain fixed elbow angle and vertical alignment of joints

Video from PureGym on YouTube.