Anatomy of the One Arm Dumbbell Row Pronated Grip The one arm dumbbell row with a Pronated Grip targets the muscles of the trapezius, rhomboids, latissimus dorsi, and posterior deltoids. The muscles of the arm – particularly the biceps brachialis and the brachioradialis work as synergists to help perform the movement. Physiology of the One Arm Dumbbell Row Pronated […]
Anatomy for the Cuban Press / Muscle Snatch The Cuban Press – also referred to as the Muscle Snatch – is often used as an advanced movement for training the external rotator muscles. It is employed to train the infraspinatus and teres minor ballistically to improve those muscles’ ability to contract at high speeds to […]
Anatomy and Physiology of the 45 Degree Incline DB Press Parallel Grip DB pressing improves the strength of the pectorals, deltoids, and triceps. The dumbbell (DB) form of this particular exercise is prelude to the 45° Degree Incline Bench Press, viewed by most coaches as the best predictor lift for the upper body for most […]
Anatomy of the Barbell Back Squat Heels Elevated Squats are quadriceps-dominant, multi-joint exercises. The quadriceps muscle group includes the vastus medialis, vastus lateralis, vastus intermedius, and the rectus femoris. Although squats place most of the demand on the aforementioned muscles, they also target the glutes and hamstrings as primary movers. Several other muscles – including […]
Anatomy of the Close Grip Pull-Up Pull-ups and chins are advanced strength training exercises. The ability to work with one’s own bodyweight is a hallmark of strength, and the ability to perform pull-ups and chins makes you more independent as a trainee, because as you become stronger, you no longer need the lat pulldown apparatus. […]
Anatomy of the 60 Degree Incline Close Grip Bench Press The 60 degree Incline Close Grip Bench Press is an excellent exercise for strengthening the clavicular fibers of the pectoral muscles (upper pecs), and all three heads of the triceps (lateral, medial and long heads). Additionally, the serratus anterior, coracobrachialis, and subclavius, along with the […]
Anatomy of the 45 Degree Incline DB Trap 3 Lift The one arm 45 degree Incline DB Trap 3 lift primarily works the lower oblique fibers of the trapezius. The trapezius is a large, manta ray-like muscle that is involved in support of the shoulder girdle and erection of the spine. Physiology of the 45 […]
Anatomy of the 45 Degree Incline DB Flyes Dumbbell Flyes are an excellent way to isolate the muscles of the pectoralis major and the anterior, or front aspect, of the deltoid. Flyes at all angles are helpful in improving the structural balance of the shoulder. They should be used in place of pressing when the […]
Anatomy and Physiology of the Back Barbell Step Up Mid Height Step Ups are multi-joint unilateral exercises that strengthen the muscles of the quadriceps, hamstrings, glutes, calves and feet. They improve overall leg strength, increase joint (knee and hip) stability, and provide structural integrity to the muscles around the knee and hip joint. Mid height […]
Anatomy and Physiology of the Clean Grip Deadlift From the Floor The clean grip deadlift is a multi-joint, hip-dominant exercise that primarily strengthens the muscles of the posterior chain. As a true multi-joint lift for the legs, the quadriceps are also involved, though not to the extent of the erector spinae, glutes, and hamstrings. Due […]