Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Shoulders
Equipment: Machine
Mechanics Type: Compound
Tips: Same as the Upright Barbell Row but with a Smith Machine.
Video Guide: Windows Media – Real Player
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Machine
Mechanics Type: Compound
Tips: Same as the Barbell Behind The Neck Press but seated at a Smith Machine.
Video Guide: Windows Media – Real Player
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back [...]
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Mechanics Type: Compound
Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward until [...]
Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Hamstrings, Calves
Equipment: Barbell
Mechanics Type: Compound
Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm’s length. Lower back down to the floor but [...]
Exercise Data
Main Muscle Worked: Lower Back
Other Muscles Worked: Hamstrings
Equipment: Barbell
Mechanics Type: Isolation
Tips: Place a barbell on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. Can [...]
Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound
Tips: Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it [...]
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so [...]
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Hold a barbell behind your buttocks at arm’s length, with your palms facing backwards and your hands about 20 inches apart. Curl your hands up as high as possible. Keep your arms straight. Lower bar back to starting position. [...]
Exercise Data
Main Muscle Worked: Forearms
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Isolation
Tips: Hold a weight plate by the ridge in each hand. Stand straight up, with the plates at arm’s length at sides of thighs with your palms in. Lower plates unti fingers are nearly extended but can still hold weights. Close [...]
