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A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up by contracting the erector spinae (primary lower back muscle). When performed correctly, the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be ...
Cable curl: Hold the bar that is attached to a pulley at the lowest level in a standing position, step a foot back from the pulley to create a comfortable angle for this exercise. Raise the bar toward the shoulder until the biceps are fully tightened, maintaining the elbows at the side of the body and the shoulders fixed.
Instructions: Perform four sets of 10 to 12 reps for each exercise, resting for 60 seconds between each set and exercises to give your muscles enough time to recover without losing momentum ...
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Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups. [29] Exercises for the same muscle group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests. [30]
Here are all the muscles worked during a kettlebell swing: Hip complex. Glutes. Hamstrings. Quads. Core. Lats. ... Hold a kettlebell in front of your body with both hands, arms straight.
Barbell Row. Why: Fixed moves with both arms can maximize the amount of weight that can move.This move is a staple in most bodybuilders, athletes, and probably your routine by this point. The ...
The chin-up involves the biceps muscles more than the pull-up but the lats are still the primary mover. [8] For a pull-up, the bar is grasped using a shoulder-width grip. The subject lifts their body up, chin level with the bar, keeping their back straight throughout the exercise. The bar remains in front of the subject at all times.